Westside Barbell
Thu Mar 14, 2019

Max Effort Lower Deload Day

1️⃣Safety Squat Bar Good Morning 1x3
-sumo or conventional stance (whichever is non dominant pulling position)
-keep mid/upper back arched
-work up to a heavy set of 3

2️⃣Sled Pull x6 Trips
-1 trip = 60m down AND back (120m total)
-pulling sled with straps attached to belt which is loose around waist

3️⃣Reverse Hyper 4x40@50% 1RM Back Squat
-lower erector emphasis

4️⃣Neutral Grip Lat Pulldown 3x10

5️⃣Standing Banded Abs 3x50