Warm-up (5 minutes)
1 minute of Samson Stretching
1 minute of Pigeon stretching (right)
1 minute of pigeon stretching (left)
1 minute banded Good mornings
1 minute of Romanian DL (empty bar)
Take 15 minutes to warm up to a challenging weight for 5 reps, then attempt that weight for your first set of 7. If you are successful and feel confident, make a small increase in load for the next working set.
Deadlift 7-7-7-7-7-7-7 reps
Time Cap: 50 minutes
Less experienced athletes should choose a challenging weight that remains the same for all 7 sets. Focus on consistent execution. More experienced athletes can attempt to add weight after each successful set. Do not add weight if mechanics cannot be maintained. If a technical breakdown occurs, decrease the load. Only add weight if the set can be completed with excellent technique.
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