The deadlift can leave you sore for a few days without a proper warm up, so make sure your body is warm and trunk is primed to move weight. We’re looking for a heavy 5 rep or go for a max if you’re feeling it. Take your time between reps – you should want to rest a good 5 minutes once you get into your heavy sets. As an accessory piece, do 3 untimed sets of V-ups where you’re struggling to complete the last few reps of each set.

Strength

Deadlift
5, 5, 5

Accessory

3 x 10-15 V-ups

Conditioning

1K Row at Max Effort