Max Effort Lower Week 16 Day 1

Warm up

Sled pulls 

Banded lat pull downs

Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to engage in the max effort movement.

The Lift - Sumo Deadlift with plates on 4inch mates 

After you have completed your warm-up sets do no more than 7 working sets. This means on your 7th set you should be going for a new 3rm

If you know your max then you should only do 3 lifts above 90% and the third one should be a new PR. If you don’t then go till you hit something that’s as heavy as you can safely pull but don’t get greedy and fail. If you are unsure leave it where it stands and get a new record next time. 

Fill the belly with air hold and push out against the obliques throughout the lift. Tighten the lats before you start the pull

Accessories

Box jumps with weight vest 8x4

3sec Isometric pulls into pins 8x3

GHD 6x6

Back attack 3xmax