20250731 - Deadlift Volume & Posterior Chain Work

Training Session Focus: Controlled hinge mechanics and bar speed from the floor.

Warm Up:
2 Rounds
10 KB Swings
10 Reverse Lunges
10 Bird Dogs
10 Good Mornings
:30s Dead Hang

Work:
1: Conventional Deadlift - 4x5@70%
2: Deficit Deadlift (1-2”) - 3x4@60%

Accessory Work:
1: Barbell RDL - 3x10
2: GHD or Weighted Back Extensions - 3x15
3: Farmers Carries - 3x40m
4: Weighted Plank - 3x:30s

Cool Down:
Couch Stretch - 1:00 per side
Toe Reach Hold - 1:00
Deep Box Breathing - 2:00