12-14-20 COMP PREP Monday max effort lower

Warm up

After a bit of dynamic movements (yoga flow or other movements that create bloodflow and prime the body), then:

• 100 banded walks- forward, back, side to side
• 1 round with no rest of:
  
  • 30 sit ups
  • 20 russian twist
  • 10 v crunches
• 100 banded walks- forward, back side to side

Main work

• Goodmorning from pins 3x3x90%
• SSB “no hands” squat 5x4x65%-70%
  Set your safety pins so that you're above parallel and land to the safety pins each time. "No hands" is going to force you to brace much more and use a lot of mental effort. The percentage is a range, choose the weight that feels like you're working hard but within your capacities. Take a few warm up sets if you need to find the right working weight.
  
  Here's a video of me doing them, the only difference landing to chains vs safety pins. HOGPIT "NO HANDS" SQUAT
  
  If you don't have access to a SSB, substitute today's movement with regular squats 4x6x65%-70% (I don't recommend "no hands" with any other bar)
• Kickstand deadlifts 3x6-8 each leg  HERE
• Barbell glute thrusters 3x10-12 moderate/heavy

Second workout

• 100 banded hamstring curls
• 5x20 back extensions body weight only
• 5x8-10 reverse hyper @70-80% of your 1rep max squat