Friday, April 3rd, 2026 – Deadlift
General Warm-Up
2 Rounds
20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank
20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank
Specific Warm-Up
With an Empty Bar Perform 10 Deadlifts, 5 With a 5 Second Eccentric, 3 With a 5 Seconds Pause at the Bottom, and 2 With a 5 Second Eccentric.
Neural Warm-Up
Broad Jumps
3 sets x 1 rep
3 sets x 1 rep
Main Strength Movement
Sumo or Conventional Deadlift Every 3 minutes on the minute
5 sets x 8 reps @ 60% 1RM with a tempo of 4-2-0-1
5 sets x 8 reps @ 60% 1RM with a tempo of 4-2-0-1
Secondary Strength Movement
Sumo or Conventional above the knee Rack Pulls Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 3-2-1-0
3 sets x 8-12 reps with a tempo of 3-2-1-0
Accessory
B Stance DB RDL 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Heavy Hip Thrusts 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Farmer Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.
Heavy Hip Thrusts 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Farmer Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.
Cooldown
2 Rounds
Pigeon Pose Stretch
Hip Flexor Stretch per side
Pigeon Pose Stretch
Hip Flexor Stretch per side