Thursday September 23rd

21.09.23

INTENDED STIMULUS

1.) Athletes should focus on lifting a relatively heavy load across all nine sets.
2.) The back half of the workout should be as heavy if not heavier than the front half of the workout.

ALL LEVELS

9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

SKILL WORK

Pre-Workout:
On a 8:00 Clock
20 Supermans
20 Hollow Rocks
10 Bulgarian Split Squats (5R/5L)

STRETCHING

2 Sets
:30 Couch Stretch / Side
:30 Pigeon Stretch / Side

WHITE BOARD BRIEF

Target Load | Relatively heavy for each athlete.
• Today’s workout focuses around going heavy relatively to each athlete’s ability. Each set should require the
athletes full attention. The athlete should feel like they could do no more than 2-3 reps over whatever set
they are completing. If the athletes knows percentages, refer to the list below.
1) 10 reps = 60%+
2) 5 reps = 70%+
3) 3 reps = 80%+
4) 1 rep = 90%+
• Athletes should try to lift heavier in the back half of the workout or at least the same weight as the front
half of the workout. Singles in the middle of the workout should not be PR attempts.
• Athletes should be resting around 2:00 between sets. If athletes feel like they could tackle another set after
:30, the weight is not heavy enough