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