12-20-21 MONDAY max effort

12-20-21 MONDAY max effort
  • COMPETITION STANCE 1" DEFICIT DEADLIFT AGAINST 25% BAND TENSION- WORK UP TO A 1 REP MAX
    Rita- 3x1deadlift opener, 2nd attempt with reverse bands
  • 3X3 DEFICIT BANDED DEADLIFT DOWN SETS
  • 3X8 SSB HATFIELD SQUAT
  • 3X12 WEIGHTED GLUTE HAM RAISES OR BACK EXTENSIONS
  • 3X20 REVERSE HYPERS
  • 4X10 DECLINE BENCH SITUPS (PUT THE BENCH IN FRONT OF A CABLE STACK, USE THE ROPE ATTACHMENT FROM THE BOTTOM, ROPE HANDLES OVER YOUR SHOULDER
  • FINISH WITH:
    3 Sets:
    30 Glute "Supermans"
    30 banded Inner Thigh
    30 banded Outer Thigh
6 day programming