Friday, July 4th, 2025 – Deadlift
General Warm-Up
Every Minute on the Minute x 6 minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
BirdDogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the back hinge drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift with a 3 second eccentric
5 Reps: Empty BarDeadlift with a 3 second eccentric
3 Reps: Deadlift @ ~40% 1 RM with a 2 seconds pause at the knee
3 Reps: Deadlift @ ~40% 1 RM with a 2 seconds pause at the knee
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
BirdDogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the back hinge drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift with a 3 second eccentric
5 Reps: Empty BarDeadlift with a 3 second eccentric
3 Reps: Deadlift @ ~40% 1 RM with a 2 seconds pause at the knee
3 Reps: Deadlift @ ~40% 1 RM with a 2 seconds pause at the knee
Accessory
4 Rounds EMOM
8 Reps: Barbell Stiff Leg Deadlift
8 Reps: KB Bent Over Row
30 seconds: Farmer Hold March
8 Reps: Barbell Stiff Leg Deadlift
8 Reps: KB Bent Over Row
30 seconds: Farmer Hold March
Deadlift
Movement: Deadlift
Every 2 Minute on the Minute X 5 Minutes
1-2 Reps @ 88-92% 1 Rep Max
Every 2 Minute on the Minute X 5 Minutes
1-2 Reps @ 88-92% 1 Rep Max