5-31-21 MONDAY Max Effort Lower

Today is a lot of work, break up into 2 workouts if needed

Main Work

• Anderson Squat 3x1x90%+
Work up to 3 singles at 90% or above

  rep scheme 5x5, 3x3, 3x1
• Squats 3x6x65%
• Goodmornings 3x6-8 moderate

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 2x15 moderate/heavy weight
  
elevate heels on a plate with narrow stance
• Banded hamstring curls 2x50-60
• 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