Session 13

CFM2 – Strength Gains

Deadlift Warm-up (No Measure)

Deadlift Warm Up

Line Drills

Toe Walk

Heel Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Floor Scrapers

Solider Kicks


3 Air Squats + Broad Jump

15 KB Swings

15 KB Deadlifts

Empty Barbells

15 Hang Position Deadlifts

10 Full Deadlifts

Deadlift (3 x 5/3/1)

75% x 5

85% x 3

95% x 1

Bent Over Row (3×6 (use barbells in Deadlift position))

On last rep hold at top position by squeezing shoulder blades
After each set complete:

60 Sec Ring Plank Hold with 25lb/35lb plate on back.

Glute-Ham Raises (GHD Glute Ham Raises 3×10)

After each set, perform:

3 x 6 Barbell Bicep Curls!!!

*Heavy as possible each set

Cool Down

1:00 R / 1:00 L

Laying Banded Hamastring

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