Dynamic Effort Lower Week 16 Day 3
Dynamic Effort Lower Week 16 Day 3
Warm up
Sled walks
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 - Straight bar with chains
Week one will be 50% 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 6 sets of doubles
Accessories
Inverse curl 6x6
Reverse hyper 4x10
Sled walk on toes 6x40m
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