9-27-21 MONDAY lower body

9-27-21 MONDAY lower body

Main work

  • Work up to a 1 rep max Deadlift from 2in mats
  • Drop set 3x3x80%
  • Hatfield squats 3x8 HERE

Auxiliary work

  • 4X20 GHD DOUBLE DB BACK EXTENSIONS (PUT 12" BOXES UNDER THE FRONT OF THE GHD)
  • 3X15 REVERSE HYPERS, 3 SECOND HOLD AT THE TOP OF EACH REP
  • Decline Bench Sit Up -1 rep max (heaviest DB you can hold under your chin) Then 3x8 @70%
  • 1/4 Mile Walk with Back Loaded SSB @BODYWEIGHT (or scale to 50-75% Bodyweight)
6 day programming