11-29-21 MONDAY max effort

11-29-21 MONDAY max effort
  • SEATED SSB GOOD MORNINGS 1x5
  • 1x5 SEATED SSB GOOD MORNINGS DOWN SETS: 1X MAX REPS @50% OF TODAY'S 5RM
  • 3x20 BELT SQUAT STIFF LEGGED DEADLIFTS (USE NARROW CABLE GRIP ATTACHMENT IN HANDS. NO BELT AROUND WAIST), OR CABLE STIFF LEGGED DL'S (USE LOW CABLE ROW)
  • 3X10 EACH SIDE SSB STATIONARY (FEET STAY IN PLACE) LATERAL LUNGES, BREAK PARALLEL. Use regular bar if needed
  • 4x15 REVERSE HYPERS, 3 SECOND HOLD AT THE TOP OF EACH REP
  • 3x6-8 SSB FRONT LOADED DECLINE SIT UPS, EMPTY BAR
  • Finisher:
    Sled Dragging @30% of 1RM Deadlift:
    3 Sets Each:
    60 Meters Forward
    60 Meters Backward
    or
    Belt Squat March Against Max Band Tension
    3 Sets:
    1 Minute March
    1 Minute Wide Stance Lockout Hold
6 day programming