8-9-21 MONDAY Max Effort lower

Main work

• SSB or camber bar arch back goodmorning + chains 20% of your 1rm deadlift.  Work up to a 3 rep max
• Goodmorning drop sets:  1x8x65%, 1x15x50%, 1x20x40%
  percentage is based on today's above 3 rep max

Auxiliary work

• 3x10 Glute ham raise
• 4x20 High pin pull (set pins above knees) build to a max band tension for 20 reps (band tension only and accomplish in 4 sets.
• 3x20 reverse hyper 70% of 1rm deadlift
• 3x8 Front loaded SSB decline sit ups - video HERE
• FINISHER:
  SANDBAG CARRY (OR MED BALL, DUMBBELLS, HEAVY OBJECT, ETC)
  3X100 meters