Dynamic Effort Lower Week 9 Day 3
Dynamic Effort Lower Week 9 Day 3
Warm up
Banded Good mornings
Seated box jumps
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 60% 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 10 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
Box jumps 4x10
Neutral grip Lat pull downs 4x10
Banded seated hamstring curls 3x60
Vest + ankle weight walks 2x400m
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