10-19-20 Week 3 of 3 week cycle. Max effort lower body

Main work

  • Cambered bar box squat 3x1
    Work up to 3 heavy singles 90% or above. Use a camber bar or another specialty bar. If you dont have one, use a SSB or whatever barbell you have.
  • Bulgarian split squat 5x6 each side- moderate weight
  • Camber bar zercher deadlifts 5x6- moderate weight HERE
  • Banded hamstring curls 2x100
  • 6 rounds tabata 30 secs work/ 10 secs rest of:
    • kb swing - heavy
    • weighted or banded sit ups
    • plank hold
    • box jumps

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