Friday, July 11th, 2025 – Deadlift
General Warm-Up
20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift
Accessory
3 Sets X 6 Reps: Barbell Romanian Deadlift / Rest 2 Minutes
3 Sets X 6 Reps: Dumbbell Suitcase Squat / Rest 2 Minutes
3 Sets X 15 Reps: Band Hamstring Curls / Rest 1 Minute
3 Sets X 10 Reps: Farmer Carry March / Rest 1.5 Minutes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
3 Sets X 6 Reps: Dumbbell Suitcase Squat / Rest 2 Minutes
3 Sets X 15 Reps: Band Hamstring Curls / Rest 1 Minute
3 Sets X 10 Reps: Farmer Carry March / Rest 1.5 Minutes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
Deadlift
Set 1: 8 Reps At 40%
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More
*Rest 2-5 Minutes Between Sets
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More
*Rest 2-5 Minutes Between Sets