Max Effort Lower Week 9 Day 1

Warm up

Sled walks with straps over shoulders

Banded standing crunches

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 - Concentric GoodMorning from Straps 

To set this up the place the bar suspended in straps hanging from the rack. The height should be about to parallel. 

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. 

Keep head up and chest out, this will help keep a straight back. Push the feet and knees out as far as you can 

Accessories

GHD 6x8

Ankle weight hamstring curls 4x15

Deadbugs with bands 3x20

Wheelbarrow pushes 5x60m