1-4-21 COMP PREP Monday Max Effort

Warm up

Yoga flow to prime the body

then 2 rounds of:

  • 20 supine or lying down banded abductors on the bench
    Laying on bench with feet on floor
  • 5 - (5 secs) bottom squat hold
    Hold onto the rack or kb at chest - sink deep into your squat and hold for 5 secs
  • 10-15 back extensions
  • 30 sec plank hold + 15 sec side plank right + 15 sec side plank left

Main work

  • Box squat 3x1x90% or new record
    You're goal is to a new record if possible but avoid failure. Set box height at or just below parallel.
  • Trap bar stiff leg deadlifts 4x6-8 moderate
  • Barbell Upright rows 4x8-10 moderate
  • Reverse hyper 4x10 @60% of your 1RM squat
  • Back extension 4x8 holding heavy plate
  • 1x100 banded goodmorning or banded hamstring curls
  • 1x100 banded kick backs

Second work

4 rounds

  • 1 sled trip- with a side to side step
  • 20 KB swings
  • 50 banded hamstring curls

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