8-30-21 MONDAY max effort lower
![8-30-21 MONDAY max effort lower](http://sistersofironapparel.com/cdn/shop/articles/logoweb_4330308f-c8fa-436d-8d08-d44d80a7adce.gif?v=1630207495)
We are starting our prep for competition on Oct 3. If you're not competing, stay with the programming and test your maxes the weekend of oct 2nd.
Main work
- Camber bar box squat @parallel work up to a heavy
- Goodmornings to pins
1x8x70%
1x8x70%
1x15x50%
If you don't have a 1rep goodmorning to pin, use a weight you can complete all reps
Auxiliary
- Barbell Stiff leg deadlift 3x10 moderate
- Strict reverse hyper (dead stop at bottom) 3x15-20
- Banded hamstring curls 1x100
- decline bench sit ups 4x10
PUT THE BENCH IN FRONT OF A CABLE STACK, USE THE ROPE ATTACHMENT FROM THE BOTTOM, ROPE HANDLES OVER YOUR CHEST