22.12.30

INTENDED STIMULUS

Build to a heavy set of 3 lunges/leg.

Lift once every 3:00.

3 lunges on one leg, then 3 lunges on the other. Start with weaker leg.

Reset to a neutral stance between all reps.

RX

7 sets for load:
6 back-rack reverse lunges (3/leg)

SCALED

7 sets for load:
10 back-rack reverse lunges (5/leg)

SKILL WORK

Pre-workout:
2:00 total double-unders & max unbroken double-unders

STRETCHING

2 sets:
:30 frog stretch
:30 couch stretch/leg

WHITE BOARD BRIEF

Target | Build to a heavy set of 6 lunges.

Our heavy day this week is a heavy lunge variation! We last saw a back-rack lunge on a heavy day on June 6, 2022.

See if you can remember the loads used for that heavy day (which also included overhead and front rack lunges) to guide your loading today.

You will be able to build in load before the workout but should start your first working set at a relatively easy weight compared to the standard 80% for most heavy days.

Focus on maintaining full ROM and sound mechanics for each rep as you build. Because this is likely the first time most of you have gone heavy with a lunge, only add load if mechanics are extremely sound.

Lifting will take place once every 3:00. This gives plenty of time to change loads, recover, and even share barbells.