11-30-20 COMP PREP Max Effort Monday

Main work

• 3in deficit deadlift 3x1x90%
  Work up in weight, then pull 3x1x90% or above. Remember, the goal is 90% but if it feels GREAT and your form is there, go for higher
• Squats 3x6x65%
• Reverse hyper 4x25x70%
• Kb deadlift 4x15 - heavy
• Superset with little rest of:
  
  • 3x6 bulgarian split squat
  • 3x10 goblet squat - heavy as possible

Second workout
The second workouts are intended to be done later in the day after your body has recovered. If you're new to our programming or a new lifter, this may be too much volume and can skip the secondary work.

• 20 mins of: 

  
  • 1 heavy sled trip

  • 40 abs of choice

  • 20 banded hamstring curls