Deadlift Protocol

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WEEKEND INFO

Saturday

9:30am – Free Community Workout

Sunday

9:00am – ReFlex Yoga

12:00pm – Skillz & Sprintz

Dynamic movement prep

Group warm up

Skill

handstand push ups
Handstand walks

Strength
Deadlift protocol
3 sets. Resting 3-4 minutes between sets
Keep weight between 85-95%
3 half range deadlifts (floor to top of knee)
Immediately followed by
6 box jumps  24/20

Then full range deadlifts
3-3-3-3. By feel
Wod
3 rounds for time of
7 power snatch 135/95
14 steps lunges
21 abmats sit ups
Mad mobi
Roll calves/ Stretch calves
Keg stretch
Lat band stretch
Knee on the wall
Corner stretch

 

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