5-11-20 Max Effort Monday

Main Work

• Squats 3x5x60%, 3x3x70%, 3x3x80%
  on your last set do as many reps as possible at 80%

Auxiliary work

• calf raises 3x20
• reverse hypers 3x12-14
• split squats w/front foot elevated 3x6 each side

Conditioning

Complete 5 rounds with no rest between rounds of:

• 1 min DB deadlifts
• 1 min sit ups

Training notes:
Choose a DB weight that is around 1/3 of your body weight (each hand) if possible. If you don't have adequate db weights use a light barbell. Example: bodyweight 180 /3= 60lbs each hand or 120 barbell weight