Dynamic Effort Lower Week 11 Day 3

by Louie Simmons on June 26, 2018

Dynamic Effort Lower Week 11 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



The Lift - Camber bar with Bands

Week one will be 55% 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


Accessories


Seated Box jumps 4x10

Reverse grip Lat pull downs 4x10

 Reverse Hyper 4x15

Wheelbarrow + ankle weight walks 2x400m

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