Dynamic Effort Lower Week 11 Day 3
Dynamic Effort Lower Week 11 Day 3
Warm up
Sled walks
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 - Camber bar with Bands
Week one will be 55% bar weight with 25% band resistance 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
Seated Box jumps 4x10
Reverse grip Lat pull downs 4x10
Reverse Hyper 4x15
Wheelbarrow + ankle weight walks 2x400m
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