Thursday March 31st
Today we’ll be moving a relatively heavy load for multiple reps across multiple sets.
Athletes should increase load as they are able across each set.
Athletes should plan to lift their heaviest load on the eighth or ninth set.
Athletes should lift every 2:30.
30 Kang squats
:30 frog stretch
:30 pigeon stretch/leg
WHITE BOARD BRIEF
Target load | Heavy relative to each athlete’s capacity.
In today’s workout, we are looking to squat a relatively heavy load for multiple reps across multiple sets. The single-rep sets should be heavier than your sets of three and five. Your sets of three should be heavier than your sets of five. And your sets of five should be the lightest of the 10 sets.
If your athletes know their 1-rep-max back squat, encourage them to use the following percentages.
1) 70-80% for sets of five
2) 80-90% for sets of three
3) 90%+ for singles
If the bar is hot, go for a new 1-rep max. However, if the weight is feeling extra heavy today, dial back the percentages a little and focus on good solid reps.
Plan on running a clock and starting a new set every 2:30. Athletes should be resting somewhere around 2:00 between each set of back squats. If athletes are ready for their next set after only :30, the weight is not heavy enough.