9-20-21 MONDAY max effort

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

6 day programming