Dynamic Effort Lower Week 32 Day 3

by Louie Simmons on July 09, 2018

Dynamic Effort Lower Week 32 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 - Straight bar with chains

Week one will be 55% bar weight with 25% chain weight 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


Stiff leg RDL 5x5

Banded hamstring curls 3x60

Belt squat 3x2min walking 

Side bends 3xmax

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