Deadlift

Tuesday, July 1, 2025

Westbound CrossFit (coach Bryn)

1200 (2 of us)

Warm Up

 2 rounds:

10 Glute Bridges

10 Deadbugs

10 KB Deadlifts

 Barbell Deadlift Flow:

3 RDL

3 Paused Deadlifts

5 Deadlifts

Strength

Deadlift Pyramid:

 5-4-3-2-1-2-3-4-5

 Start light and build up to top set, then back down

 Rest as needed between sets

 Maintain quality reps throughout

I worked with 225-255-285-315-345-315-285-255-225 and was moving really well.  I was beyond excited to PR my deadlift, especially with this pyramid scheme.  I played a little bit with mixed grip after the workout.

Cool Down

2 Rounds:

10 Hamstring Curls w/ Band

10 DB RDLs

20 Banded TKE

Banded Terminal Knee Extensions are a movement developed by physical therapists to hone the last few degrees of extension before the joint fully straightens.  As a prehab movement it helps athletes tolerate the end ranges of knee extension.  Specifically through improving the strength and recruitment of the vastus medialis obliquus muscle which is used for patella stability and control.