Saturday August 12th
23.08.12
HEAVY DAY
INTENDED STIMULUS
Heavy day.
Athletes should increase load across all sets.
Perform a new set every 3:00. This should allow athletes to rest at least 2:00 between sets.
RX
Back squat:
10-10-7-7-4-4-1-1
SCALED
Back squat:
10-10-7-7-4-4-3-3
SKILL WORK
Post-workout:
10 rounds AFAP, alternating jumps with a partner:
10 box jumps (RX 30/24)
STRETCHING
1:00 foam roll glutes/side
1:00 foam roll upper back
WHITE BOARD BRIEF
Target load | Heavy relative to each individual’s ability.
Get ready for a heavy day! Ensure that all 8 working sets are heavy enough for you to get stronger.
Build throughout the 8 sets, starting with something moderately heavy and then finishing with a very heavy single.
A heavy set of 10 reps should be around 50-60%+.
A heavy set of 7 reps should be around 60-70%.
A heavy set of 4 reps should be around 70-80%.
A heavy single for today should be 80%+.
Heavy is the goal today but ensure you move well. Only go as heavy as your technique allows.
