Thursday April 20th


What is dynamic effort? Basically it’s how fast you can lift a light load. The basic theory is this: the faster you move a weight, the less strength you use. So by that logic, the faster your body learns to move weight, the more you should be able to move. If you can move light weights fast, you can’t move heavy weights fast. It’s that simple. The faster you move weights in general, the stronger you become. Fast twitch. It’s where it’s at.

Dynamic Effort Lower


A: Seated Box Jumps




B: 10x 100m Rowing Sprints @100% effort

2-3 Minute Rest between sets


C: 50 Seated Good Mornings