Lower & Upper Body Dynamic Effort Sessions

Sorry for not posting my last two training days earlier.

Friday's Lower Body Dynamic Effort Training Session

1) Speed Sumo Deadlift on 4" Step 155x10x1

2) Good Morning - 95x12, 100x8, 85x12

3a) DB Bulgarian Split Squats - 20x2x10, 10x15

3b) Face Pull - 80x2x12, 70x15

4) Cable Abs - 50x2x15

Everything felt great, except for the good mornings. I really dislike that exercise.


Saturday's Upper Body Dynamic Effort Session

1) Speed Bench - 80x10x3

2a) Incline Bench w/ Pause - 100x10, 95x10

2b) Chin-up - with 10lb plate 8/8, bodyweight x 9

3a) Seated Military Press - 80x9, 70x12

3b) Inverted Row - feet on step w/ two risers x 13, four risers 2x11/10

4a) DB Lying Ext - 20x8, 15x13

4b) DB Hammer Curl - 25x8, 20x12

This week will be my last week in this phase, and then I'll follow it up with a deload week.

This past week I posted Parts 1 and 2 of my interview series with Tony Gentilcore. You can check those out here:

Part 1 => Tony Gentilcore Interview Part 1

Part 2 => Mobility Drills and Training with Purpose