I LOVE Dynamic lifts. The Bench, the Squat, and I include Deadlifts, AND Speed Pulls are easier to actually coach while the loads are still light.
The issue is, the loads don't STAY light. We ALL get into ego lifting, even on days that require us to haul the weight up quickly and ballistically.
If some is good, more has to bet better, right? NO!
Dynamic lifts are meant to re-wire the nervous system to AGGRESSIVELY lift the weight. That's why I use the "Three-seconds to get the three or two reps necessary" out-loud count.
What type of load should be on the bar for those Mach II lifts? How about a three-week wave of 50% of the lifters max in week 1, 55% in week two, and 60% in week three?
Unless the ONE REP Max goes up these numbers stay put.
When I see a lifter with 315 on his bar during the dynamic lift, his/her max better be no less than 630 pounds. If it's not, then I make sure they offload the bar until it's where it needs to be.
"But Coach, I can do more..."
Yes, I know. I've seen your 630-pound lift and it was ugly and the technique was all but gone. If that's all you ever want to lift, then you go ahead and continue to "grind" your dynamic work and watch that 630 start plummeting.
You can go hard, or you can go long. But you can't go hard for very long. You need to break it up and let the max effort take hold and hone the skill of the lift with the dynamic work.
Thems the rules!
Today's Training:
Shoulder Reliever: Day 9 Ball 3
Cycle
Prowler: 10x 80 yards
GHR: 4x12
Dynamic Deadlift: 10x2 1st rep= Conventional 2nd rep=Sumo
GHR: AGAIN 4x12
Reverse Hyper: 4x12
Suspended Knees To Elbow: 4x12
4-way Neck: 1x15
Blast Strap Row: 50 reps
Push-ups: 50 reps
Fat Bar Dead Hang: 30 seconds
Cycle