General Warm-up
2 Rounds
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 reps of 5 second Hold Up Dog
30 second Deep Squat Hold
—then—
2 Rounds
10 Empty Barbell Good Mornings
30 second Front Plank
MANAGEMENT:
Good lower body flexibility followed up with some hip hinge and core movements to get ready to Deadlift
Specific Warm-up
5 Rounds
Round 1: 10 Deadlift @very light weight
Round 2: 8 Deadlift @40%
Round 3: 6 Deadlift @50%
Round 4: 4 Deadlift @60%
Round 5: 2 Deadlift @70%
MANAGEMENT:
This is week 3, they should be getting technique dialed in, stay on the basics as they warm up
Sticking with the EMOM format is what is recommended
Strength
Deadlift 1-rep max
FOCUS:
A lot of heavy work coming into it, get your mind right, pick HVY SHT up and put it down
WORK/REST RATIO:
Every 2 minutes for 10 minutes
The first couple sets should be 80-95%, then for the last three it is time to FAFO
Accessory Work
Double DB Bulgarian Squats 3x4 (2 each leg)
Barbell RDLs 3x9
Top Hand KB Windmills 3x2 (1 each arm)
Supermans 3x18
KB Farmer’s Carry 3x20yds
FOCUS:
Less sets for each movement this week with the Deadlift max out, take your time to rest then get after these movements to finish the cycle
Bulgarian Squats: put your back foot on a box or bench., your front foot should be out far enough that your knee gets to 90 degrees with your whole foot remaining in contact with the ground (don’t let your heel come up), drive through your heel to get back to full hip extension, once you finish all reps on one leg, don’t move your front foot, bring your back foot up to even with your front foot so when you switch which foot goes back you know you are at the same distance as the other leg
Barbell RDLs: last week, especially after Deadlift max out, keep this light to moderate…slight bend in the knee, hip hinge while not letting your knees bend anymore or any less, should feel a good stretch in the hamstring, arms remain straight, once at your maximum range of motion think of flexing your butt to get back to full hip extension, slow and controlled reps
KB Windmills: we are now on top hand, light to moderate weight…this is a full body core strength and mobility movement, slow and steady on every rep
Supermans: just like RDLS we will slowly build in reps to build strength endurance for the back muscles, make sure your movement is controlled and you are not flopping around like a fish 😁
KB Farmer’s Carry: back to week 1 distance, GO HEAVY…chest up, shoulders back, fast paced walked, shouldn’t be jogging with them
WORK/REST RATIO:
Alternating EMOM 15: M1: Bulgarians, M2: RDLs, M3: Windmills, M4: Supermans, M5: Carry
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order
This also allows rest from each movement, meaning you do a movement then technically get 4 minutes rest before doing that movement again