8-9-21 MONDAY max effort lower

8-9-21 MONDAY max effort lower

Main work

  • Goodmorning from pins 3x1
    work up to a 3 rep max
  • Goodmorning drop set 1x8x65%, 1x15x50%, 1x20x40%
    percentage is based on today's 3 rep max

Auxiliary work

  • 3x8-10 glute ham raise video HERE
  • 4x20 High pin pull (set pins above knees) build to a max band tension for 20 reps (band tension only and accomplish in 4 sets.
  • 3x20 reverse hyper 70% of 1rm deadlift
  • 3x8 Front loaded SSB decline sit ups - video HERE
  • FINISHER:
    SANDBAG CARRY (OR MED BALL, DUMBBELLS, HEAVY OBJECT, ETC)
    3X100 meters

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