22.03.27

INTENDED STIMULUS

Work on building upper-body strength and increasing range of motion overhead.

Increase the load across as many sets as possible.

Fight to keep the elbows in front of the bar on every rep.

Move the bar in the straightest bar path possible.

Rest 2:00-2:30 between sets.

ALL LEVELS

5 sets for load:
10 shoulder presses

SKILL WORK

Post-workout:
4 sets:
:20 lateral hops over a bar
– Rest :10
:20 chin-ups
– Rest :10

STRETCHING

3 sets:
:20 down dog stretch
:20 PVC pass-throughs
:20 child’s pose stretch

WHITE BOARD BRIEF

Target load | Relatively heavy (55-70%+ of 1-rep max)

Today continues to drive home the strength-building process. So far this week, this has come in the form of strict gymnastics work, however, today we’re using the shoulder press to develop upper-body capacity.

In each set, 10 repetitions are supposed to be unbroken. That being said, you may rest in the rack position between reps, but this will get taxing quickly. The goal is to increase load across as many sets as possible.

Give athletes 2:00-2:30 of rest between sets — this should be enough to feel relatively recovered and ready to rock for the next set.

Athletes should expect the first few reps to be relatively easy, the middle reps to be challenging, and the last few reps to be a fight. Don’t give up on the rep just because it is hard. The weight is supposed to get heavy and lifting it will get hard.

If athletes know their 1-rep-max shoulder press, they should use anywhere from 55-70%+ of that number.