Tuesday August 23rd
22.08.23
INTENDED STIMULUS
All sets across at 80% or more.
Rest 3:00-4:00 between sets.
Only increase load if the first 3 sets are relatively easy.
Maximize total pounds lifted for all 5 sets.
RX
5 sets for load:
5 back squats
SKILL WORK
Post workout:
2 sets:
20 banded side steps (moving left)
30 supermans
20 banded side steps (moving right)
15 good mornings (light)
STRETCHING
2 sets:
:30 standing quad stretch/side
:30 couch stretch/side
WHITE BOARD BRIEF
Target | Heavy sets across (80%+)
Today’s back squat is intended to be performed in very heavy straight sets, so use a load that is a near 5-rep max for all 5 sets.
Athletes should use a load in the ballpark of 80-90% of a 1-rep max for all 5 sets. If athletes don’t know their numbers, this should be a load that is extremely demanding and that rides the line in the 4th and 5th set.
Athletes will need around 10:00 to build up to 5 reps at just under their workout weight or 3 reps exactly at it.
Athletes must rest 3:00-4:00 between sets to recover appropriately. This means that the soonest anyone can start a new set is once every 4:00 and the latest should be once every 5:00.
To save time and equipment along with keeping things fun, athletes will be partnered to share a barbell. The warm-up will be quick to give partners plenty of time to sort out loads, setup, and execution.
