8-6-21 Dynamic effort lower

8-6-21 Dynamic effort lower

Main work

  • Foam box squat 5x2x60% +25% chain or band, then 3 sets to build to a heavy double
  • Squats w/straight bar weight- 2 Sets of 5 Reps increasing 2-2.5% from the week before. If you are just starting, start with around 60% of your max. When you come to a week where you fail, the following week you will decrease reps to 2 sets of 3 reps, continuing to increase weight each week. When you come to a week where you fail your sets of 3, deload for the next lower body workout and then test your max the following workout (1 week later, minimum). Then, restart the cycle with your new 50%
  • Speed pulls 8x2x55% +20% chain or band
  • Narrow stance goodmorning to box squat w/camber bar 3x8
    watch video HERE

Auxiliary work

  • SSB lateral lunges 3x10 video HERE
  • Leg extensions 3x15
  • Ab rollout 4x1 use a weighted vest if you can
  • Finisher:
    On the Floor: 4 Sets: 50 Lying Leg Curls with 10+ lb Ankle Weights
    20 (face up) Straight leg raises with 10+ lb Ankle Weights

You may also like