Dynamic Effort Squat, 11/14/14

This is usually the hardest day of the three week wave.

Box Squat

2×5 @ 45

95×3

135×2

135+1chain x 2

135+2chain x 2

185+2chain x 2

225+2chain x 2

8×2 @ 275+2chain  One minute rests.

315+2chain x 1

335+2chain x 1

355+2chain x 1

365+2chain x 1

All of these were fast.  Each set of chains is about completely unloaded at the bottom, and about 30-40 pounds at the top (each chain is 20 pounds, but there’s some chain on the floor at the top).  So the last set was somewhere around 425-445 at the top.

Deadlift

135×3

225×1

6×1 @ 315

Felt heavy, but pretty fast.

Pull thru

3×8 @ 150

Reverse Hyper

3×8 @ 110

Side Bend

3×12 @ 45

Hammer Strength Shrug

315×15

2×8 @ 405

 

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About Paul Stagg

Husband, lifter, MBA in Baltimore, MD. Will post about Powerlifting, politics, Classical Liberalism, Economics, building wealth, self improvement, productivity, heavy music, wine, food, beer, and almost anything else. View all posts by Paul Stagg

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