Dynamic Effort Squat/Deadlift Day

Gym Temp: 55°

Music: Saving Grace, The Urgency

Warm up w/ Goblet Squats

Dynamic Effort Squats (for speed, 60 seconds rest between sets, usually done to a parallel box but my right hip was hurting so I raised the box about 4")

135 + bands x 5

225 + bands x 3

275 + bands x 2

310 + bands x 2, 2, 2, 2, 2, 2, 2

330 + bands x 2

350 + bands x 2

360 + bands x 1 - very quick speed overall.

Dynamic Effort Deadlifts (for speed, 60 seconds rest between sets)

135 x 5

225 x 3

315 x 2

440 x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 - speed was decent.

Barbell Shrugs

225 x 15

335 x 15, 15

Sled Drags

Forward 160 lbs. x 100', 100', 100'

Backwards 160 lbs. x 100', 100', 100'