Monday February 27th
23.02.27
INTENDED STIMULUS
All sets 70% or higher.
Build to a heavy set of 3-reps.
Complete all 7 sets on a 20:00 clock and rest 2:00-3:00 between sets.
Last completed on September 23, 2022.
RX
7 sets for load:
3 overhead squats
SCALED
7 sets for load:
5 overhead squats
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
1:00 foam roll quads
15 reach-roll-lift on foam roller
WHITE BOARD BRIEF
Target load | Build to a heavy 3-rep overhead squat.
Kicking off the week is an overhead squat heavy day with an opportunity to find a new 3-rep-max.
All sets should be 70% or more of your 1RM overhead squat, gradually increasing in load.
There will be 20:00 to complete all sets. This means that there should be 2:00-3:00 of rest between each set.
Rest less between sets 1-4 when the loads are lighter and more between sets 5-7 when they’re heavier.
If you cannot squat with load overhead, substitute with overhead lunges or front squats for load.
