11-15-19 Max Effort lower body

This Saturday we will have class at 8:30am.. it will include max effort upper body and conditioning

Warm up
2 rounds of:

• soldier march
• hip opener
• bottom squat hold

then, tabata 4 rounds of:

• squat
• box step up

Main work:

• Squats 2x1x95%, 1x90%, 1x75%, 1x5x55%
  

  example if your 1rm squat is 200..work up in weight first, then 2x190lbs, 1x180lbs, 1x150, 1x5x110lbs

  *If you don't know your 1rm, work up to a heavy set of 3, then drop weight and do 1x5x60% of your 3 rep max

Auxiliary work

• barbell glute thrusters 3x15
• banded hamstring curls 3x30
• banded donkey kicks 3x20 each side

then, 8 rounds tabata 20secs work/ 10 secs rest of:

4 tabata rounds of:

• high knees
• plank hold

4 tabata rounds of:

• med ball sit ups