Thursday March 11th

Heavy Day

WORKOUT GOALS

1.) 60-80% of your 1RM.
2.) Reduce the intensity and volume to rest for tomorrow.
3.) Pause briefly between each rep and avoid bouncing the bar off the shoulders.

All Levels

EVERY 2:00 X 12 SETS
3 Strict Press

Stretching

ON A 5:00 CLOCK
10 Lunge and Twist
10 Seated Torso Twist
10 A-T-Y Drill

Accessory

3 SETS
10 Supinated Bent Over Row
10 DB Barbell Curl
10 DB See-saw Press

Notes

We are lowering the intensity in prep for tomorrow’s Open workout. The strict press weight can increase across all sets, but the goal is not a max lifting session. We want you to stay in the 60-80% range. Reps should be done as a Deadstop. This means we will pause at the bottom of each rep.
This serves two purposes: we avoid bouncing the bar as well as overloading the weight. We want a fast ascent and a smooth and controlled descent.