Workout of The Week 14

Max Effort Lower

Heavy lower body day is on the menu for today. If you don’t have access to boxes to jump on in your gym, it’s time to find a new gym. If you don’t feel safe jumping due to injury or age, skip out of it for the time being or shoot me a message and we’ll find a way to adjust the jumps to a different dynamic movement.

Warmup

A1. Single Leg RDL 2x10/e

A2. Bodyweight Lunge (Push the knee forward) 2x10/e

A3. Monster Walk 2x50 steps per leg

A4. Figure 4 Walk 2x10/e

B1. Seated Box Jumps 8x2 Every 30 seconds on the second

Training

A1. Front Squat 5x3 RPE 7

B1. Sumo Block Pull 3RM

C1. Romanian Deadlift 2x8, 2x6 RPE 7-8

D1. Weighted Crunches / Rope Crunches 3x15

D2. Hanging Knee Raises 3xAMRAP

E1. Hollow Hold 2xALAP

You can swap out the front squats for SSB or Goblet squats if need be but adhere to the RPE for the movement. If your primary deadlift stance is conventional I still want you pulling sumo today. Most of my powerlifters and general clients will pull sumo or with a trap bar most of the time unless they’re peaking for a meet.

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