Off the Block
Max Effort Lower
1️⃣Zercher Deadlift Off 4” Block 1RM
-frog stance (between conventional and sumo)
2️⃣Zercher Deadlift Off 4” Block 1xMax Reps
-set is performed at 85% of today’s 1RM
-sumo stance
3️⃣Back Attack Machine 3x6
-1sec pause at bottom
-safety bar good morning is substitute
4️⃣Reverse Hyper 3x50@1RM Zercher
-hamstring emphasis
5️⃣Lying Banded Ab Crunch 5x8
-2sec pause at top
-keep constant tension in abdominals at top AND bottom
1️⃣Zercher Deadlift Off 4” Block 1RM
-frog stance (between conventional and sumo)
2️⃣Zercher Deadlift Off 4” Block 1xMax Reps
-set is performed at 85% of today’s 1RM
-sumo stance
3️⃣Back Attack Machine 3x6
-1sec pause at bottom
-safety bar good morning is substitute
4️⃣Reverse Hyper 3x50@1RM Zercher
-hamstring emphasis
5️⃣Lying Banded Ab Crunch 5x8
-2sec pause at top
-keep constant tension in abdominals at top AND bottom
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