Strength
Friday, November 6th, 2026 - Deadlift
General Warm-Up
1 Rounds
10 Reverse Lunges
10 Glute Bridge
10 Barbell Jefferson Curl
60 Second Plank
60 Seconds Side Plank per Side
Specific Warm-Up
Deadlift: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
5 @ 45% 1RM
5 @ 50% 1RM
Main Strength
Deadlift: 3 Minutes on the Minutes × 5 Rounds
8 Reps @ 55% 1RM
6 Reps @ 65% 1RM
5 Reps @ 75% 1RM
3 Reps @ 80-85% 1RM
15 Reps @ 55-65% 1RM
Accessory
A1) Stiff Leg Deadlift 3 Sets × 8-12 Reps / Rest 1.5 Minutes
B1) Chin up 3 Sets × 8-12 Reps / Rest 1.5 Minutes
C1).barbell Hip Thrusts 3 Sets × 8-12 Reps / Superset with C2
C2) Side Plank 3 Sets × 30-45 Seconds per Side / Rest 1.5 Minutes
Cooldown
OptionalHold each for 30 seconds
Hamstring stretch per side
Hipflexor stretch per side
Figure 4 stretch per side
Childs pose stretch