Max Effort Lower Week 1 Day 1
Max Effort Lower Week 1 Day 1
Warm up
Sled pulls 3 plates 4x40m. 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 - Pin 3 Rack pull
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 1rm.
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.
With the rack pull you want to start with the bar over the middle of the foot, too far in-front and its a stiff leg Deadlift, and as you start to lift pull the bar into you.
Accessories
- Inverse curl 3x10
- GHD 3x10
- Lat pull down 3x15
- Back ext 3x Max Reps
- Athletic Training Platform 3x2mins rounds. (Keep feet as wide as you can can walk back and forth on the platform)
