Max Effort Lower Week 33 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.

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

Inverse curls 4x10

GHD 3x10

Back attack 3xmax

Ankle weight walks plus heavy ball 3x400m

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