May 22, 2026
Daily Session — May 22, 2026
Warm-Up
3:00 Easy Row or Bike Then: 2 Rounds: 10 Leg Swings (forward/back, each leg) 10 Leg Swings (side-to-side, each leg) 10 Good Mornings (bodyweight) 10 Romanian Deadlifts (bodyweight) 10 Glute Bridges Barbell Prep: 2 Sets with Empty Barbell: 5 Romanian Deadlifts 5 Deadlifts (focus on setup) 3 Deadlifts at 135/95 3 Deadlifts at opening weight
Coach's note: Take your time with the barbell prep — perfect your setup position before adding weight
Heavy Metal
Every 90 Seconds x 12 Rounds (18 Minutes): 3 Deadlifts *Build to the heaviest set of 3 possible across all 12 rounds*
Coach's note: Start conservative with your opening weight — you have 12 rounds to build. Focus on perfect positioning and only add weight if your form stays crisp.
Cool-Down
3:00 Easy Walk or Light Bike Then: 1:00 Standing Forward Fold 1:00 Figure-4 Stretch (each side) 1:00 Seated Spinal Twist (each side) 1:00 Happy Baby Pose :30 Calf Stretch (each side) 1:00 Cat-Cow Stretches
Coach's note: Your lower back and hips took a beating today — give them the attention they deserve with these stretches
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