Dynamic Effort Lower Week 47 Day 3

Louie Simmons
Mon Jul 09, 2018

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