12-13-19 Max Effort Lower body

Warm up
3 rounds of:

  • 8-10 back ext or reverse hyper
  • 15 banded kick backs *each side
  • 8 banded fire hydrants *each side
  • 8 lunges each side (supported if needed)

Main Work

  • Work up to a heavy Zercher squat
    rep scheme 5-5-5-3-3-3-1-1-1
    get 3 Heavy lifts but no failures - if you don't think you'll make the lift, don't attempt it

Auxiliary work

  • back squat 4x6x60%
  • barbell stiff leg deadlift 4x8
  • DB step ups 4x6 each side

end with 3 rounds of:

  • 150ft sled drag *sub with 60 banded walks if you don't have a sled
  • 8 back extension

training notes
zercher squats: these can be hard on the inner elbow, wearing your knee sleeves on your arms can help.  If your new to this movement stay light to feel confident and be safe.

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