- Strength: Last week of our three-week dynamic wave. Take 3 sets to build to work weight and then 4 fast and explosive reps every: 90 seconds for a total of 5 working sets. When we use the dynamic effort method we are looking for fast bar speeds to ensure we are getting the right training stimulus. So if you find yourself grinding out reps, reduce the weight and explode through every rep. Speed is king today! After completing all working sets go right into 3 seated vertical jumps every 60 seconds for 8 total sets. - Metcon: Effort should be high today but we are looking for your last deadlift to look just as fresh as the first. Keep your sets of deadlifts manageable to keep from breaking down in form. After the deadlifts are complete you should be able to move through the rest of the bodyweight movements fairly quickly with short breaks for rest. Be sure to count out the rest in your head so that your not standing around for long periods of time. Be easy on your knees with those walking lunges. You will need them for a long time.