Off the Block

Westside Barbell
Sun Mar 10, 2019

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