Dynamic Effort Lower Week 27 Day 3

by Louie Simmons on June 27, 2018

Dynamic Effort Lower Week 27 Day 3


Warm up

Box jumps 

Banded hamstring curls 

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 - SSB bar with bands 

Week one will be 60% 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 10 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 7 sets of doubles


Accessories


GHD 6x6

Belt squat walks body weight 3x1min

Seated calf raises 3xmax

Sled pulls 6x40m

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