11-16-20 WEEK 3 of 3 week cycle. Monday Max Effort Lower body

Main work

• Anderson Squat 3x1x90%+
  Work up to 3 singles at 90% or above
  For today, set safety pins so that you are above parallel when positioned under the bar
• Squats 4x6x65%

Auxiliary work
Training note: do a warm up set or two to find the weight that challenges you but you can still keep going. The goal today is to complete the auxiliary work with "little rest".

• DB goblet sissy squat 3x15 moderate/heavy weight
  elevate heels on a plate with narrow stance
• Banded hamstring curls 3x30
• Hanging leg raises 3x10
  slow & controlled- sub with knee raises or leg lowers on floor, if needed

Superset the following with little rest:

• 3 rounds of:
  
  • 20 kb swings
  • 10 box jumps
    substitute kb swings with kb deadlifts if needed

Second workout
20 mins sled drag- moderate