Thursday December 16th
21.12.16
INTENDED STIMULUS
Each athlete should lift a relatively heavy weight for 3 reps across multiple sets.
Athletes who know percentages should aim to lift 80% or more of their best back squat for all 5 sets.
Athletes should increase the load they are lifting on each set.
Try to lift your heaviest set on the fourth set.
ALL LEVELS
5 Sets For Load:
3 Back Squats
SKILL WORK
5 Sets:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm
STRETCHING
2 Sets:
:30 Couch Stretch/ Leg
1:00 Foam Roll Quads
WHITE BOARD BRIEF
Target | Lift a relatively heavy load for 3 reps across 5 sets. 80%+ across all 5 sets.
Today is a heavy lifting day. Compare your loads to the 5 rep x 5 sets workout we did on Nov. 10. You should be able to lift a little bit more weight than you did on that day.
In the warm-up, we will build up to a relatively heavy weight, which will be your starting weight for today. This weight should be something that consumes all of your energy and focus. We will lift 80%+ across all 5 sets.
In order to keep the class moving and give the workout more structure, we are going to perform 3 back squats every 4 minutes. This will give us about 20 minutes to complete the workout.
