Strength
Friday, October 30th, 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
5 @ 45% 1RM
5 @ 50% 1RM
Main Strength
Deadlift: 2 Minutes on the Minutes × 3 Rounds
5 Reps @ 55% 1RM.
Secondary Strength
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 Glute Bridge 3 Sets × 8-12 Reps / Superset with C2
C2) Side Plank 3 Sets × 30-45 Seconds per Side / Rest 1.5 Minutes
Cooldown
Hold each for 30 seconds
Hamstring stretch per side
Hipflexor stretch per side
Figure 4 stretch per side
Childs pose stretch