Week 1, Day 3- Tank Engine Training (LOWER-BODY HEAVY DAY)

Day 3
Heavy Day (Lower-Body)

1. Heavy Rack-Pulls from Second Rack Height- 7+ sets of 1 rep

(work up to a one-rep max, do not slam the bar, use the stiffest bar in the gym, do not do more than 1 rep)

Don't perform these heavy lifts until you learn to breathe and brace properly: https://www.youtube.com/watch?v=PLHY2-nt-y4 

Exercise example:

2. Moderate Box or Bench Squats- 5 sets of 5 reps

3. Goblet Squats- 3 sets of 10

4. Good Mornings or Romanian Deadlifts
with light to moderate weight- 3 sets of 10