8-12-21 thursday lower body

Main work

• Paused squats 8x3x65%
  if you don't have a 1rm, find a moderate weight that you can do for reps and sets
• deadlifts - speed pulls 8x3x45% + 30% chains or bands
• Goodmornings 3x8

Auxiliary work

• DB walking lunges 3x10
• Dimel sumo deadlift 3x20 @35% of 1 rm
  if you don't have a deadlift 1rm, choose a light/moderate weight
• Hanging straight leg or knee raises 3x10-15