Bench Press 9 x 3 reps @ 40% 1RM
Louie Simmons says…
“[Dynamic Effort Method] On speed day, use sub-maximal weights with maximal speed. This method is used to increase the rate of force development and explosive strength, not to build absolute strength.”
EXPLOSIVE! FAST! DO IT!
*New round starts every 3 minutes*
3 Ground to overhead any way @ 135
4 Front Squat @ 135
5 Back Squat @ 135
6 Lunges (3 ea. leg) @ 135
1 Max Distance Broad Jump
If you cannot fit all the work within the 3 minutes of each round, the workout is over.
*Competitor: As prescribed
Post loads and rounds completed to comments. Did you get all 10? You can do it!