24/10/25 Friday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8 Alternating Box Step-Ups + 4 Box Jumps

8/8 Single-Leg Barbell Romanian Deadlift

10 Dead-Bugs

10 Bird-Dogs

Specific Deadlift Prep and Build

5 Deadlifts with Barbell off the floor

3 Deadlifts @ 50-55%

3 Deadlifts @ 60%

Then put starting loads on the barbell to have a 15:00 clock going

Conditioning Primer (1 Round @ 50–60% Effort)

Adjust to working loads on the Deadlift Bar

then...

4 Deadlifts

4 Box Jumps

2 Deadlifts

2 Box Jumps

Strength

Deadlift

Take 15:00 minutes

Establish a 3RM Deadlift

Goal: 90% of 1RM

Conditioning

“Give Me Novacaine”

For Time

9-15-21-15-9

Deadlifts

Box Jumps

Barbell: 102/70kg

Box: 24/20in

Score: Time

Time Cap: 15:00

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 6:00–10:00

Stimulus: Posterior chain stamina and lower body muscular endurance tester.

RPE: 8–9/10

Primary Objective: Move deadlifts in efficient sets. The goal today will be to keep to 3 sets or less.

Secondary Objective: Maintain a quick but safe rhythm on box jumps. The focus should be to maintain a pace of 10+ reps per every 30 seconds.

RX+:

For Time

9-15-21-15-9

Deadlifts

Box Jumps

Barbell: 110/75kg

Box: 24/20in

Level 2:

For Time

9-15-21-15-9

Deadlifts

Box Jumps

Barbell: 84/57kg

Box: 24/20in

Level 1:

For Time

9-15-21-15-9

Deadlifts

Box Step-Ups

Barbell: 60% of 1RM

Box: 24/20in

Mobility

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality

3 Sets:

1:00 Weighted Forearm Plank

1:00 Sorenson Hold