22.10.03

INTENDED STIMULUS

All sets 70% or higher.

Build to a heavy set of 8 touch-and-go reps; All sets must be unbroken.

Lift once every 4:00.

Simple heavy day to balance against the complexity of the movements we’ll see in this week’s workouts

ALL LEVELS

5 sets for load:
8 TNG deadlifts

SKILL WORK

Post-workout:
3 sets:
15 supermans
15 good mornings (95/65 lb)

STRETCHING

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

WHITE BOARD BRIEF

Target | Build to an 8-rep max.

We’re starting the week off with a high volume, heavy day.

These heavier loads are easier to navigate well for 3-5 reps, but require effort and focus in the later reps.

Start around 70% of our 1-rep deadlift and build to an unbroken 8-rep max with few errors. Take pauses in between reps with the bar at the hang, as you take in coaching cues for the next few reps. Work hard to make those corrections mid-set.

Only to continue to add weight, if the reps are solid. If you struggle to move the load well or fail to implement mid-set corrections, you’ll need to redo that load with better technique before attempting to go any heavier.

To save space, partner up and share barbells after the warm-up.