2-15-21 MONDAY Max Effort Lower

NOTE: Stay with either whatever bar you use today for the next 3 weeks on VOLUME lower body days.

 Main work

• SSB or Cambered squat
  3x1x90% or Work up to a heavy 1 rep but with no failures. If you don't have access to a SSB or cambered bar, sub today with a regular bar Box squat 3x1x90% or work up to a heavy but with no failures.
• SSB or Cambered bar goodmornings 4x6-8 moderate weight- add bands if strength and ability is there. Keep rest time low between sets
• Reverse hyper or GHD back extensions 3x10-12 @40% of your 1rm squat

Auxiliary work

• Superset with little rest:
  
  • kickstand deadlifts 4x5-8 each leg moderate/heavy
  • DB front squats 4x5-8 moderate/heavy
• 1x50 weighted ab of choice - keep rest short or none