6-3-21 THURSDAY lower body

Main work

• Squats 10x2x75%
• Deadlifts 6x3x55% +100 band tension

For those who competed on Sunday, if your back is still tender, take the percentage down for this week to 50% and skip the deadlifts. I don't want you to overwork just coming back from comp.

Auxiliary work

• Goodmornings 4x8-10 moderate weight
work on keeping knees back, very arched back
• Reverse hyper 4x12 @80% of your 1 rep squat max
• back extension or ghd 3x8-10 holding heavy plate
• Weighted calf raises 5x20
• Hamstrings your choice:
  
  • 200 banded curls
  • 200 banded goodmorning