10-12-20 Week 2 of 3 Week cycle. Max Effort lower

Training notes:
Max effort days- 3 singles above 90%. Don’t get greedy and fail. If you are unsure leave it where it stands and get a new record next time.

Warm up
take 10-15 mins to do some dynamic & stabilization work for core, back, glutes & hamstrings. Here's some examples, but your body may require different movements, adjust as needed.

  • Yoga flow- forward fold, plank, up dog, down dog, low lunge (both sides)
  • hip opener (see image for options) *don't overstretch prior to lifting, just some mobility to prime the body
  • 30 ab of choice
  • 20 body weight only back extensions
  • 20 banded goodmornings

 

Main work

  • Sumo deadlift work up to 3 heavy singles (3x1)
    3 singles above 90%. Don’t get greedy and fail. If you are unsure leave it where it stands and get a new record next time.

    Here is a great article about setting up sumo deadlift from Elitefts HERE

Auxiliary work

  • Camber bar GM 5x6 moderate
  • Banded hamstring curls 1x100
  • 20 mins of:
    • 10-12 Rev hypers
    • 12 weighted abs
    • 10 kb swings

Second workout
can be done later in the day if time or fatique is an issue

  • Sled drag 2x10 mins - moderate
  • Banded glute work in between sled trips
    • 30 banded donkey kicks each side
    • 30 banded glute bridge thrusters (add weight if desired)

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