21.11.16

INTENDED STIMULUS

Increase weight across all sets.

Do not let the legs or feet move when you start each press.

Avoid failed reps within the first 7 sets.

STRETCHING

3 Sets:
:30 Doorway Stretch / Side :
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side

WHITE BOARD BRIEF

Target | Increase loading across as many sets as possible.

• Today’s workout is a simple and straight forward heavy day. However, today gives you a chance to focus on an area of strength that is likely a weakness. Today’s heavy day also provides rest from higher volume and intensity we saw yesterday and will continue to see throughout the rest of the week.
• One of the best things we can do on heavy days involving the strict press is to make sure we complete enough reps to stimulate the shoulders. Don’t be afraid to take a few extra sets in the warm-up. Rest 1:30-2:00 during the workout so you can load up to heavy but appropriate weight.
• We will spend some time getting out of breath in the warm-up, so you can focus on getting stronger, moving slower, and moving heavier weight during the workout. Post-workout, we will continue to improve shoulder strength and mobility with two uncommon ring exercises — the archer push-up and archer ring row.