Dynamic Effort Squats
Main Event: Back Squat: 2 x 15 @ 60%, 1st Rep is a 3 second pause, 2nd rep fast Accessories: Dimmel Deads: 25 x 5... Read More
Max Effort Lowers
Main Event: Snatch Grip deadlift: max 5 80% x amap! Deficit out weight the same x amap Accessories: Front pause squats:135 x 10secs x 5... Read More
Max Effort Monday
Main Event: Bench Press: 90%3×3, 80%5×5 Accessories: Dumbell Hell -1 fly, 1 press, 1fly, 2 press… Go till 10 on presses -think light weight X... Read More
Dynamic Effort Bench
Main event: Speedy Bench: 60% x 3 x6, 70% x 3 x 6 Accessories: Dips x amap x 3 Face Pulls x 200
Dynamic Effort Lower
Main Event: Camber Bar Free Squat: 70% x 2 x 10 Accessories: Speedy Deficit Sumo Pulls: 60% x 1 x 15 Hypers Abs
Max Effort Lower
Main Event: Conventional Deadlift vs bands: Max 1 5 Reps at 90% in as few sets as possible Accessories: Kettle Bell Front Squats 20 x... Read More
Max Effort Bench
Main Event: Reverse Green Band Bench: Max 3 80% x AMAP Accessories: 200 Ring Rows in AFAP Kettle Bell Triceps Ext: 20 x 3 Hammer... Read More
Dynamic Upper
Main Event: Floor Press: 5×5 heavy but no misses Accessories: Dips x AMAP x 3 Face Pulls x 200
Dynamic Lower
Main Event: Cambered Bar Free Squat: 60% x 2 x 12 Accessories: Speedy Sumo Deficit Pulls: 50% x 1 x 15 Reverse Hypers Abs
Max Effort Lower
Main Event: Suspended Good Mornings Vs Chains: max 5 Chains off x AMAP Accessories: Kettle Bell Front Squats 20 x 5 Bandy Leg Curls x... Read More