Monday August 30th

21.08.30

HEAVY DAY

Push Press – 5 Sets for Load

SKILL WORK

4 Sets For Reps:
:20 Archer Push-ups
Rest :10
:20 Archer Rows
Rest :10

STRETCHING

2 Sets :
:30 Doorway / Arm
:30 Lax Ball Shoulder/ Side

WHITE BOARD BRIEF

Target Load | Athletes should start their first set around 70% of their best push press. This weight should feel like something you can lift for 7-8 reps, but no more.
• Increase load across each set. The goal is to hit your heaviest set of five reps on set four. This gives you one more set to make any corrections or adjustments if something goes wrong. We want to finish on a positive note.
• In the warm-up, we are going to focus on keeping a vertical torso and our elbows high during each rep. This will help with efficiency in our movement today