Half-Hour Strength: Day B (Deadlift Lead)
Deadlift-led half-hour session. Deadlift paired with the standing press, bench paired with the barbell row, then a short core block. The only session of the week that pulls from the floor.
Estimated session
- Movements 5
- Working sets 13
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Deadlift Priority lift. Bar over mid-foot, lats set, push the floor away. Two feeders then three working fives, every rep reset from a dead stop. Never AMRAP'd or maxed in this program. 2 warm-up sets first 3 × 5 · rest 40s | 3 | 5 | 40s |
| 02 | Standing Military Press Press half of block 1 — no overlap with the pull. Squeeze glutes, ribs down, head through at lockout. Strict; no leg drive. 3 × 6 · rest 40s | 3 | 6 | 40s |
| 03 | Barbell Bench Press - Medium Grip Secondary compound, run lighter and longer than on the other two days. One feeder, then three sets of eight with a controlled touch. 1 warm-up set first 3 × 8 · rest 35s | 3 | 8 | 35s |
| 04 | Bent Over Barbell Row Accessory half of block 2 — two sets only, because the deadlift already taxed the same posterior chain. First lift cut after the plank if time runs short. Chin-ups substitute for anyone with a pull-up bar. 2 × 8 · rest 35s | 2 | 8 | 35s |
| 05 | Plank Core block. Hold a straight line from ear to heel; the set ends when the hips drop, not when the timer does. 2 × 45s · rest 30s | 2 | 45s | 30s |
Coaching notes
Reset every deadlift rep on the floor — no touch-and-go, and stop the set the moment the back rounds. The listed rest is the gap to the paired lift, not recovery for the same movement; alternating gives each about 2:30. The deadlift is never taken to a max single, to failure or to an AMRAP anywhere in this program, including the final week. Cut order under time pressure: plank first, then the row block, never the deadlift or bench. Trap-bar or dumbbell deadlifts substitute at matched reps if the bar path irritates the back.
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The training principles
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Aleks · Coach
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