Monday 08/10/26

DEADLIFT

Focus: Posterior-chain strength + powerful hip extension

Warm-Up — 10 Minutes

2 rounds

200m easy jog

10 alternating hamstring sweep the sand

12 glute bridges

8 bird dogs

10 PVC good mornings

Barbell Prep — 2 rounds

4 empty-bar RDLs

4 tempo deadlifts

5 deadlifts with a 1-sec pause below the knee

Lift — Deadlift

5 × 4 @ Mod

Rest 2–2:30 between sets.

Athletes build slightly if movement remains crisp.

Focus: brace → push the floor away → finish tall.

Supporting Accessories — 3 Sets

1. Single-Leg DB RDL — 8/ each/leg

2. Banded Lat Pulldown — 12

WOD

2 x in 3-3:00 min rounds

12/10 Cal Bike or Row

10 DB Front Rack Step-Ups

8 Hand-Release Push-Ups

Rest the remaining time.

Goal: roughly 1:30–2:10 per round.

This should feel FAST. Athletes should be able to attack every round instead of slowly grinding.