Max Effort Lower Week 13 Day 1
Max Effort Lower Week 13 Day 1
Warm up
Wheelbarrow pulls
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 6 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 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.
Deep breath into stomach and push out and against obliques. Squeeze the glutes to lockout the lift
Accessories
Box jumps with ankle weight 8x4
Belt squat 4x10
DB RDL 3x15
Back ext 3xmax
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