Max Effort Lower Week 29 Day 1

Louie Simmons
Mon Jul 09, 2018

Max Effort Lower Week 29 Day 1


Warm up

Wheelbarrow push

Banded stand 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 - Retest Front 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

Now that you know your max you should only do 3 lifts above 90% and the third one should be a new PR.

Start with the bar over the middle of the foot. Tight lats before you start the lift


Accessories


Barbell Rows 4x8

Standing hamstring curls 3x20

Inverse curls 3x10

Sled pull throughs 4x30m