Sunday May 21st
23.05.21
INTENDED STIMULUS
Build to a heavy set of 5 reps for 2 sets.
Build to a heavy single on-the-minute.
Heavy loads with short rest between sets.
First working set should be between 60-70% of 1-rep-max push press.
RX
EMOM 10:
5 push presses
– Add load every 2:00.
Right into…
EMOM 5:
1 push press
– Add load every 1:00.
SKILL WORK
Post-workout:
3 sets:
10 DB Bulgarian split squats/leg
– 1 DB in each hand.
– Build in weight across sets.
STRETCHING
2 sets:
:20 doorway pec stretch/side
20 banded pull-aparts
WHITE BOARD BRIEF
Target | Find a heavy 5-rep and 1-rep push press.
This heavy day has a metabolic bias that will challenge the loads you will lift today.
The workout is completed on a 15:00 clock with 5 reps every minute from 0-10 and 1 rep every minute from 11-15.
Use the same load for 2 sets/minutes in a row on the sets of 5.
For the singles, increase load every minute.
The minutes will go by fast, so stamina and quality positions are necessary to go heavy. The more balanced the dip-drive is, the easier it’ll be to save energy and lift heavy.
