WARM UP – MOBILITY
Quick dynamic LB warm-ups (Leg swings, Floor sweepers, Samson lunges, Iron crosses etc.)
2 rounds:
15-20 Banded good mornings
10-15 Hollow rocks or 15-20s Hollow hold
3 x (5 Glute bridges + 5s hold at the top)
—
Review Deadlift technique and warm-up for WOD A
WOD A
DEADLIFT X 5
Every 3 min x 6 sets:
5 Deadlifts (non-touch and go, lower and re-set on each rep)
Sets 1-2: 55-60%
Sets 3-4: 65-70%
Sets 5-6: 75-80%
—
Follow prescribed % of 1RM if you’re experienced and feeling great with your DL, otherwise start at a moderate set and build by feel to a heavy but not absolute max set.
WOD B
1) 3 supersets:
10s Isometric hold at full depth + 10 “quick” reps: Front foot elevated split squat (Light barbell back rack)
15-20/side KB or DB side bends
– Rest ~90s between sets
2) 3 supersets:
6-8/leg Single leg Romanian deadlifts @3,0,1,1 (Barbell w/ rear foot lifting or hold a staggered stance)
30-45s/side Side plank (Weighted hip if possible)
– Rest ~90s between sets
