11-16-20 WEEK 3 of 3 week cycle. Monday Max Effort Lower body

Main work

  • Anderson Squat 3x1x90%+
    Work up to 3 singles at 90% or above
    For today, set safety pins so that you are above parallel when positioned under the bar
  • Squats 4x6x65%

Auxiliary work
Training note: do a warm up set or two to find the weight that challenges you but you can still keep going. The goal today is to complete the auxiliary work with "little rest".

  • DB goblet sissy squat 3x15 moderate/heavy weight
    elevate heels on a plate with narrow stance
  • Banded hamstring curls 3x30
  • Hanging leg raises 3x10
    slow & controlled- sub with knee raises or leg lowers on floor, if needed

Superset the following with little rest:

  • 3 rounds of:
    • 20 kb swings
    • 10 box jumps
      substitute kb swings with kb deadlifts if needed

Second workout
20 mins sled drag- moderate

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