Quite a few people at the gym once again. It’s always nice to see everyone.

General Warm up
2 rounds
1:00 jumping jacks
10/10 lying dynamic hamstring stretch
0:30 hollow hold
30ft/30ft banded monster walk
0:30/0:30 pigeon stretch

Skill and Build Up
Deadlift Progression
*with empty bar
7 from top, to the knees and stand
7 from top, to knees, to shins, to knees and stand
7 deadlifts

Build Up
Every 2:00 for 4 sets
3-5 deadlifts increasing in load
final warm-up set should be slightly below first anticipated work set weight

Workout
Every 3:00 for 21:00 (7 sets)
3 deadlifts

Round 1 = 35lbs + 25lbs + 15lbs + 25lbs+ 15lbs = total 105
Round 2 =35lbs + 45lbs + 45lbs = total 125
Round 3 =35lbs + 45lbs + 10lbs + 45lbs + 10lbs = total 145 lbs
Round 4 =35lbs + 45lbs + 15lbs + 45lbs + 15lbs = total 155 lbs
Round 5 =35lbs + 45lbs + 25lbs + 5lbs + 45lbs + 25lbs + 5lbs = total 185 lbs
Round 6 =35lbs + 45lbs + 25lbs + 10lbs + 2.5lbs + 45lbs + 25lbs + 10lbs + 2.5lbs = total 200 lbs
Round 7 =35lbs + 45lbs + 25lbs + 15lbs + 45lbs + 25lbs + 15lbs = total 205 lbs

compare to 10/13/20 deadlifts
Round 1 = total 125
Round 2 = total 145 lbs
Round 3 = total 150 lbs
Round 4 = total 150 lbs
Round 5 = total 165 lbs

Accessory Work
2 rounds NOT for time
50 banded pull throughs
25 hollow rocks

Great workout today! PR for the deadlifts!
Have a good day everyone!

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