23.02.23

INTENDED STIMULUS

9 total heavy sets, building to a heavy single or new PR.

Athletes will lift once every 2:30 for quick singles every set; no touch-and-go reps.

RX

9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side

WHITE BOARD BRIEF

Target | Load, building to a 1-rep max.

Yesterday’s workout was a solid dose of gymnastics volume and rowing. In contrast, today is a lower volume heavy day that focuses on short bursts of power rather than the stamina emphasized yesterday.

Everyone loves a heavy power clean day! Go for a new PR if you’re feeling good.
Today is also a day to really dial in mechanics and improve your lift.

Lifting will take place once every 2:30. This will provide at least 2:00 of rest between sets.
It’s ok to repeat loads across multiple sets to iron out technical errors before adding load in small increments.

Partner up if you’d like and encourage each other!