Max Effort Lower Week 32 Day 1
Max Effort Lower Week 32 Day 1
Warm up
Banded hamstring curls
Banded goodmornings
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 - Retest Goodmorning 3rm
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
Now that you know your max you should only do 3 lifts above 90% and the third one should be a new PR.
Start with the bar over the middle of the foot. Tight lats before you start the lift
Accessories
Inverse curls 4x10
GHD 3x10
Back attack 3xmax
Ankle weight walks plus heavy ball 3x400m
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