10 Overhead Squat
HAM Hip Mobility Drill
- Deadlift: Warm-Up from empty bar to your working weight.
- Put on a belt. Do one all-out set at working weight
- Immediately take 20% off the bar. Do one more all out set.
8 Front squat or 20 Goblet Squat
NOTES: With the deadlift, it falls on you to keep your form correct. If you haven't yet developed a good sense of awareness about what your body is doing, have a partner watch you- the moment your lumbar begins to round, that's when you stop your deadlift sets. For those with more experience, you should have by now begun to be able to sense when you are rounding. Regardless, it falls on you to exercise caution on these "all out" sets. Better to stop a few reps early than to risk injury.