1-4-21 COMP PREP Monday Max Effort

1-4-21 COMP PREP Monday Max Effort

Warm up

Yoga flow to prime the body

then 2 rounds of:

  • 20 supine or lying down banded abductors on the bench
    Laying on bench with feet on floor
  • 5 - (5 secs) bottom squat hold
    Hold onto the rack or kb at chest - sink deep into your squat and hold for 5 secs
  • 10-15 back extensions
  • 30 sec plank hold + 15 sec side plank right + 15 sec side plank left

Main work

  • Box squat 3x1x90% or new record
    You're goal is to a new record if possible but avoid failure. Set box height at or just below parallel.
  • Trap bar stiff leg deadlifts 4x6-8 moderate
  • Barbell Upright rows 4x8-10 moderate
  • Reverse hyper 4x10 @60% of your 1RM squat
  • Back extension 4x8 holding heavy plate
  • 1x100 banded goodmorning or banded hamstring curls
  • 1x100 banded kick backs

Second work

4 rounds

  • 1 sled trip- with a side to side step
  • 20 KB swings
  • 50 banded hamstring curls

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like