The key to this session is to maintain correct exercise posture while escalating the weight to the point that it almost fails. WHAT? Yes, keep going up in weight until the technique and body posture are compromised. This might be below the normal weight you use for "dynamic day," but that's okay.
Maintain proper posture and the increased range of motion will tax your system in such a manner that 6 hours later you'll want to nap. 24 hours later you'll want to stay in bed. (But don't, we have some ass to kick)
Today's Training:
Cycle: Commute
Kettlebell Ladder: 1-20
GHR: 4x10 vs. a mini band. Hook the band on the pegs and then around your neck
Leg Curl: 4x15 negative accentuated. Slow the eccentric portion of the lift down.
Deficit Deadlift: 3" deficit box. 15x1. The key takeaway for my team...KEEP the shoulders leading. In other words, the weight is too heavy if the hip comes up first. Go back down and the workout is in the extreme range of motion.
Dynamic Squats w/ a pause on the box: 10x2. This one is a little different too. The objective is a -2" below parallel but with a pause on the box for a two to three count, THEN the explosion out of the hole. The weight should be moving so fast that you MUST pull the bar down onto your shoulders so it doesn't leave them. In doing so, the weight will sound off upon the termination of the triple extension.