Thursday April 13th
23.04.13
INTENDED STIMULUS
Lift once every 2:00.
Start at ~80% and build in small jumps.
Attempt to find a new 2-rep-max.
Take the bar from the rack.
RX
8 sets for load:
2 shoulder presses
SCALED
8 sets for load:
5 shoulder presses
SKILL WORK
Post-workout:
2 sets:
1:00 max-reps sit-ups
…directly into…
1:00 cumulative overhead barbell hold (65/95 lb)
– Rest 1:00 between sets.
STRETCHING
1:00 lacrosse ball tricep mash/side
1:00 lacrosse ball behind the shoulder blade/side
WHITE BOARD BRIEF
Target | All sets 80% or higher.
This simple heavy day is structured with a tight work-to-rest ratio to challenge strength and stamina.
Despite high volume sets, today’s goal is to start heavier than usual, around 80%, and build from there.
With heavier loads and short rest, stay fast on both reps to avoid failing.
Stick with small jumps in load.
With a higher volume of sets, take the opportunity to reduce or maintain the load to make corrections before putting more weight on the bar.
