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24/10/25 Friday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation


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 Single Leg Forward Fold


Optional Accessories

For Quality

3 Sets:

1:00 Weighted Forearm Plank

 
 
 

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