9-20-21 MONDAY max effort
Main work
- Goodmorning to chain or pins - work up to a 3 rep max
- Goodmorning drop sets
2x8x70%
1x15x50%
Auxiliary work
- Banded inverse curl 3x8
- Chair deadlift - stand every 3rd rep 3x15 video HERE
- Reverse hyper 3x20 @70% of 1 rep max deadlift
- GHD OR DECLINE BACK LOADED BARBELL SIT UPS - video HERE
Oct 3rd competitors
squats 3x1x80%
Dls 5x5x70%
45* back raise 5x5 heavy
Rev hyper 5x12
Ab work