Dynamic Effort Day
Buy-In
6 minute Tabata
Air Squats
Push ups
Medball cleans
Dynamic Effort
Box Squats (10 sets x 2 reps @60% of 1 rm+bands on the minute)
Blue/Red bands
Power Clean (9 sets x 3 reps @85% of 1 rm )
Accessory Work
Belt Squats (1 sets x 3 minutes @90#/60#)
Seated Box Jumps (3 sets x 7 reps w/30#/20# db’s @24”/20”)
Strict Hanging Leg Raise (7 sets x 4 reps w/10#/6# medball )
Using as little momentum as possible perform 20 strict hanging leg raises in as many sets as needed.

Categories: Training

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