Dynamic Effort Lower Week 29 Day 3

by Louie Simmons on July 09, 2018

Dynamic Effort Lower Week 29 Day 3


Warm up

Reverse hyper 

Sled pulls  

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 5x5


Accessories


Sled pulls 10x20m

Standing leg curls 4x10

Belt squat 3x2min walking 

Side bends 3xmax

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