9-6-21 MONDAY max effort lower

9-6-21 MONDAY max effort lower
  • Competition Stance 2" Block pull
    work up to a 1 rep max
  • 3x3x80% Block pull back down sets
  • 3x10 Landmine hacksquat
  • 3x10 Competition stance deadlift Iso holds against pins (set below knee cap) Static hold for 3 seconds per rep against pins with 30% of 1 rep max
  • 3x20 Strict reverse hyper w/foam roller between thighs
  • 4x10 Decline overhead bamboo sit ups with kb hanging

FOR THOSE COMPETITION OCT 3RD

  • Deadlift opener
  • 2nd attempt w/reverse bands
  • 3x10 landmine hacksquat
  • 3x20 Strict reverse hyper w/foam roller between thighs
  • 4x10 Decline overhead bamboo sit ups with kb hanging
6 day programming