The weight used during a Dynamic Effort training session is based on a percentage of the maxes you do.
I am constantly challenged by members of my team to increase the weight for these sessions when I have explained the emphasis is to produce POWER with a lighter weight and a timed response to the lift.
During these "lighter" sessions we can also emphasize the technique of the lift so when it comes time to produce a MAX EFFORT there isn't too much compensation to accomplish the lift.
Unfortunately, many team members want to play with the "Big Boys" and they aren't ready for it. EGO gets in the way and learning stops.
Trust the process! I've been doing this for a while and it hasn't failed me yet!
Today's Training:
AirDyne: 33 mins
Stretch
D.E. Squat: 8x2x The weight used in Week 2
Yes, this has been switched from Thursday to Mondays
GHR: 100 total reps in as many sets as you need
Reverse Hyper: 3x15x180
Lying Leg Raise: 3xFailure
If you get more than 12 reps, add a chain
Bike Commute: 27 mins
AirDyne II: Sprint
10x10/50