Strength
Friday, October 23rd, 2026 - Deadlift
General Warm-Up
2 Rounds
10 Reverse Lunges
10 Glute Bridge
10 Barbell Jefferson Curl
10 Empty Bar Bent Over Row
16 Cossack Squats
30 Second Plank
30 Seconds Side Plank per Side
Specific Warm-Up
Deadlift: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM
1 @ 85% 1RM
1 @ 90% 1RM
Main Strength
Deadlift: Build to a Heavy One Rep Max / Rest 2-5 Minutes After Each Attempt / Use the Remainder of Class Time, If You Finish Before Class Is Over Move on to Accessories.
Accessory
Perform as a Superset
A1) Front Squats 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Pull Ups 3 Sets × 5-10 Reps. Every 2 Minutes on the Minute
Cooldown
Hold each for 30 seconds
Hamstring stretch per side
Hipflexor stretch per side
Figure 4 stretch per side
Childs pose stretch