Max Effort Lower Week 20 Day 1
Max Effort Lower Week 20 Day 1
Warm up
Banded good mornings
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 - Overhead Squat
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.
Squeeze Lats and tighten abs to keep stability
Accessories
Cable machine pull throughs 3x10
Kettle bell RDL in beltsquat machine 4x12
Wide grip Lat pull downs 3x20
Weighted back ext on GHD 3xmax
