11-5-14 – Dynamic Effort Squats

Today I worked on speed squats for dynamic lower body day which means 10 sets of 2 reps as fast as possible with keeping good form. I stretched out really well before hand and even stretched out my shoulders so they wouldn’t cramp up as I pushed my elbows under the bar. The day started out really well and I waited around 45 seconds in between my sets which I used to observe my new training partners form. During the third set I noticed a pain above my right knee which I assume is work related.   Before I continued I used the foam roller on it some more and the pain was lessened but not completely gone. Despite the knee discomfort I was still able to keep a good pace through the workout.

Dynamic Effort Lower Body, Squats
Working Sets
10 x 2 - 170
Snatch Grip Deadlifts
275 x 5
285 x 5
285 x 5
Glute/Ham Raises
50 reps total - x 15, x 15, x 20
Back Raises
3 x 12 - holding 65lb DB
Calf Raises superset w/ Toe Raises
3 x 25/15 - 175/orange band
Roses/Side Raises