Max Effort Lower Week 15 Day 1

Warm up

Wheelbarrow pulls 

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 - Bow Bar GoodMorning 

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. 

Head and chest up throughout the lift. Fill the belly with air hold and push out against the obliques throughout the lift

Accessories

Box jumps with ankle weight 8x4

Belt squat 4x10

DB RDL 3x15

Back ext 3xmax