9/28/16 – Week 1, Day 3 – Dynamic Effort Lower

  • Stretch and Warm-Up
  • Speed Squat
    • 265x8x2
  • Speed Deadlift (Conventional)
    • 335x6x1
  • Conventional Deadlift
    • 425×5
  • Bent Over Row
    • 135×12, 135×12, 155×12, 155×12
  • Glute-Ham Raise – 4 Sets
  • Fall Outs – 3×10
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