Strength
Friday, September 11th, 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
Main Strength
Deadlift:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 77.5% 1RM
Accessory
Perform as a Superset
A1) DB Walking Lunges 3 Sets × 8-12 Reps per Side. Every 2 Minutes on the Minute.
A2) Bent Over Barbell Rows 3 Sets × 5-10 Reps. Every 2 Minutes on the Minute
Cooldown
OptionalHold each for 30 seconds
Hamstring stretch per side
Hipflexor stretch per side
Figure 4 stretch per side
Childs pose stretch