Dynamic Effort Lower Week 10 Day 3

Warm up

Sled walks

Seated box jumps

Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to do your working sets

Week one will be 50% bar weight with 25% band resistance at the top.

When doing the lift make sure you sit back onto the box and not straight down. Shins should be straight up and down.

Perform 12 set of 2 reps

Straight after your speed squats you should have the bar set up for sumo deadlifts.

The bar weight here is going to be 50% with 25% band tension.

Perform 6 sets of doubles

Seated Box jumps 4x10

Reverse grip Lat pull downs 4x10

Reverse Hyper 4x15

Wheelbarrow + ankle weight walks 2x400m

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