Increase in load each set.
70% or greater for all loads used.
Rest 2:00-3:00 between sets.
Lower intensity day after yesterday’s high-intensity interval work.
7 sets for load:
3 bench presses
:20 handstand hold
– Rest :40
:20 doorway pec stretch/side
20 banded pull-aparts
WHITE BOARD BRIEF
Target | Build to a new 3-rep max bench press
After yesterday’s intense interval work, today is an opportunity to let the body recover with an upper body heavy day.
We want athletes to start their first set of 7 around 70% of their 1-rep max bench press and then build to a heavy set of 3 for the day.
Athletes will lift once every 3:00 to allow for around 2:30 of rest each set. Athletes will also partner up to share space and to have a safety spotter.
If athletes are unfamiliar with the bench press, the reps can be bumped up to 5. Working sets should start when athletes start to feel like the load is getting heavy.
After the workout, athletes will complete a skill session focusing on handstand holds. The goal is to avoid substituting with DBs and to support the body via the arms in some fashion.