8-30-21 MONDAY max effort lower

8-30-21 MONDAY max effort lower

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
6 day programming