Dynamic Effort Lower Week 38 Day 3

by Louie Simmons on July 09, 2018

Dynamic Effort Lower Week 38 Day 3


Warm up

Banded Goodmornings  

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 with bands

Week one will be 55% bar weight with 25% band tension 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 10x2


Accessories


ATP walks 4x100 steps 

Inverse curls 3x10

Seated calf raises 4xmax

Banded Goodmornings 1x200 

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