20250722 - “Test: Deadlift 3RM”

Training Session Focus: Test our pulling strength while maintaining an aggressive bar speed.

Warm Up:
2 Rounds
10 Glute Kickbacks
10 Alt. Bird Dogs
10 Alt. Reverse Lunges
10 Banded Good Mornings

Deadlift Suggested Warm Ups:
Empty Bar x5
5@50%
3@70%
3@80%

Begin testing triples.

Work:
1: Barbell Deadlift - Build to Heavy 3RM
- Maintain clean reps; no touch & go; no bouncing.
- Rest 2-3 minutes between sets

METCON - AMRAP20: “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

Score: Total rounds & reps completed

Cool Down:
Standing Hamstring Stretch - 1:00
Pigeon Pose - 1:00 per side
Thoracic Foam Rolling - 1:00