Monday January 23rd
23.01.23
INTENDED STIMULUS
Build to a heavy set of 3 bench presses, 3 shoulder presses, and 3 push presses.
10:00 for each lift.
Rest 1:00-2:00 between sets.
ALL LEVELS
For load:
3-3-3-3-3
Bench press
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press
SKILL WORK
Rest, stretch, and recover
STRETCHING
1:00 child’s pose
1:00 scorpion stretch/arm
WHITE B0ARD BRIEF
Target | Build to a heavy 3-rep set for each lift.
Kicking off the week is a heavy day triplet. The goal is to build to a heavy 3-rep set for each movement.
Getting through 15 total sets will mean keeping each lift to only 10:00.
There will be time to build up before starting the clock so that the first set of bench presses is at a heavier load.
If needed, take one warm-up set of 3-5 reps before your first set of 3 shoulder presses.
Your heaviest set of shoulder presses will be a good starting load for the push presses so there won’t be a rush to transition into the final lift.
For quicker transitions and for safety, partner up with someone of similar strength.
