10-12-20 Week 2 of 3 Week cycle. Max Effort lower

Training notes:
Max effort days- 3 singles above 90%. Don’t get greedy and fail. If you are unsure leave it where it stands and get a new record next time.

Warm up
take 10-15 mins to do some dynamic & stabilization work for core, back, glutes & hamstrings. Here's some examples, but your body may require different movements, adjust as needed.

• Yoga flow- forward fold, plank, up dog, down dog, low lunge (both sides)
• hip opener (see image for options) *don't overstretch prior to lifting, just some mobility to prime the body
• 30 ab of choice
• 20 body weight only back extensions
• 20 banded goodmornings

Main work

• Sumo deadlift work up to 3 heavy singles (3x1)
  3 singles above 90%. Don’t get greedy and fail. If you are unsure leave it where it stands and get a new record next time.
  
  Here is a great article about setting up sumo deadlift from Elitefts HERE

Auxiliary work

• Camber bar GM 5x6 moderate
• Banded hamstring curls 1x100
• 20 mins of:
  
  • 10-12 Rev hypers
  • 12 weighted abs
  • 10 kb swings

Second workout
can be done later in the day if time or fatique is an issue

• Sled drag 2x10 mins - moderate
• Banded glute work in between sled trips
  
  • 30 banded donkey kicks each side
  • 30 banded glute bridge thrusters (add weight if desired)