Dynamic Effort Lower Week 47 Day 3
Dynamic Effort Lower Week 47 Day 3
Warm up
Sled walks
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 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 7x3
Accessories
Sled pulls 10x40m
Barbell rows 3x10
Seated rows with isometric hold 4x5 10sec holds
Seated band leg curls 3x60
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