Max Effort Lower Week 29 Day 1
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
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