Deadlift
Warm Up
A. General (5 min)
3 min easy Bike +
10 Glute Bridges
10 PVC Good Mornings
5/5 Bird Dogs
20 sec/side Side Plank.
B. Specific - Wenning Warm-Up (8-10 min)
3 rounds, circuit, no rest between movements:
20 Banded Good Mornings
20 Banded Hamstring Curls
20 Bird Dogs (20 total, alternating)
RPE 4 - a pump, not a burn.
Scaled: 2 rounds x 20.
Warm-up sets Deadlift:
5 @ RPE 5
3 @ RPE 6.
Force / Ability
Deadlift (deload)
Every 2:00 x 4 sets
4 Deadlifts @ RPE 6.5-7 (fast off the floor)
Score: Weight
Scaled: KB Deadlift 4 x 8 @ RPE 6.
Cues: bar over midfoot, lats tight, push the floor away, no lean back.
WOD
AMRAP 10
10 Ring Dips
10 Box Jumps
10 Toes-to-Bar
Time cap 10 min
Rx (M / W): Box 30 / 24 in
Scaled: Box Dips - Box 20 / 16 in - Hanging Knee Raises
Stimulus: Moderate (RPE 7); small sets of dips, step down from the box. Aim 4-6 rounds.
Score: Rounds + reps
Cool Down
Hamstring band stretch 1 min/side
Cat-Cow 10
Child's Pose + Quad Stretch
Zone 2
Zone 2 - 40 min Bike
40 min continuous Bike
Zone 2 - RPE 3-4
HR 60-70% max; nasal / conversational.
Score: Cal + Avg HR