June 3, 2026
Daily Session — June 3, 2026
Warm-Up
3 Rounds: 200m Row (easy pace) 10 PVC Pass-Throughs 10 Air Squats 10 Good Mornings (PVC) 5 Inchworms Then: 2 Sets with Empty Barbell: 5 Romanian Deadlifts 5 Deadlifts 3 Deadlifts (add 25-45 lbs) 3 Deadlifts (add weight, build toward working weight)
Coach's note: Focus on hip hinge pattern and posterior chain activation before the heavy deadlifts
Heavy Metal
EMOM 20 (alternating): Min 1: 15/12 Cal Row Min 2: 6 Deadlifts (225/155 lb)
Coach's note: Aim for 35-40 seconds per round to allow adequate rest. Break deadlifts into 2 sets of 3 if needed after minute 10.
Cool-Down
3:00 Easy Row or Walk Then: 1:00 Standing Forward Fold 1:00 Figure-4 Stretch (each side) :45 Seated Spinal Twist (each side) 1:00 Cat-Cow Stretch :30 Wrist Circles and Stretches
Coach's note: Focus on lengthening the hamstrings and lower back after all that rowing and deadlifting
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