Monday October 18th

21.10.18

INTENDED STIMULUS

1.) Heavy lifting day relative to each person’s ability.
2.) Start a new lift every 2:00.
3.) Increase load as reps decrease, as long as from is maintained

ALL LEVELS

For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2
– Record heaviest load lifted in
each movement

SKILL WORK

Rest, stretch, and recover

STRETCHING

Accumulate
1:30 Seated Torso Twist /Side

WHITE BOARD BRIEF

Target Load | Heavy lifting day, focused on lifting a relatively heavy load for each set.
• In today’s workout, you have three lifts with a decreasing rep scheme. This means we want to try and increase the loading as the reps go down.
• 10 reps = 60%+
• 8 reps = 70%+
• 6 reps = 75-80%
• 4 reps = 80%+
• 2 reps = 90%+
• Logistically, the flow of this workout starts with back squats. Athletes should complete each set of back squats before moving on to the shoulder presses. After completing the shoulder presses, they can finally move on to the deadlifts.
• The goal, as far as work and rest goes, is to perform a set every 2:00. With higher reps you will get less rest, and with the lower reps, you get more rest.
• Athletes should look to increase loading across each set as long as safety and technique are in tact