12-7-20 COMP PREP Max Effort Monday

Warm up

Yoga warm up:

• forward fold - slow lower plank - up dog - down dog- single leg down dog- high lunge twist. REPEAT other side

3 rounds with no rest- get to warming up and stay focused

• 20 back extension body weight only
• 30 banded hamstring curls
• 10 body weight squats

Main work

• Squat 4x3x75% then, 3x1x85%+1
  +1 means to do as many reps as you can on the last set keeping excellent form. Stop if anything feels "weird" or you can no longer maintain tightness
• Deadlift 5x5x60% add chains if it feels light and moves well
• Goodmornings 3x6-8 moderate weight for auxiliary move
  do these banded if you can
• Reverse hyper 4x15 @70-80% of your 1 rep squat max
  If you're new to these, reduce reps or weight if needed

Second workout
To be done after rest, later in the day or as your warm up for Tuesday

• 10 min sled drag- heavy
• 10 min amrap of:
  
  • 10 weighted sit ups
  • 10 db reverse lunges (5 each side)