Dynamic Effort -Lower Body 50%

Dynamic Effort Squats

Dynamic Effort Squats (50% of 1rm)

Warmup : Bar x 5,3 60kgs x 5,3 80kgs x 3,1 100kgs x 1 

Workout : 105kgs x 10sets x 2 reps - 30sec-45sec rest periods

Glute/Hamstring Dominant  Hyper Extension #6 : 10kgs behind head

- 5 , 5 , 5 , 5 , 5

Note: Glute/Hamstring Dominant Hyper Extension means that rather than using all of my lower posterior chain , I just concentrated on making my glute/hamstrings do all the work by contracting them as hard as possible.

Incline Situps #2 :10kgs behind head

- 6 , 5 , 5

Conditioning 

7 Hill Sprints