22.04.09 HEAVY DAY

INTENDED STIMULUS

Today will challenge each athlete to move a heavy load relative to their capacity.

Athletes aim to start their first lift at 70-80% of their 1-rep-max deadlift.

Increase load across as many sets as possible.

New set every 3 minutes.

For comparison, athletes can refer to Feb. 27, 2022.

ALL LEVELS

7 sets for load:
3 deadlifts

SKILL WORK

Post-workout:
3 sets:
20 Supermans
20 Hollow Rocks

STRETCHING

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

WHITE BOARD BRIEF

Target load | Heavy load relative to each athlete’s capacity — 70-90% of their 1-rep-max deadlift.

Today’s workout is a heavy day. However, every athlete should recognize that the word “heavy” is relative to each person.

Each one of the 7 sets today should require your undivided attention and steadfast effort. If you finish a set and are ready to begin the next set :30 later, the weight was not challenging enough.

We last completed a 5-rep deadlift on Feb. 27 of this year. If you completed that workout, look back to see what you lifted. This number will give you a good place to start in today’s warm-up and workout.

At the end of the workout, we will clean up and recover. We will then spend time working on core and midline.