22.02.09 HEAVY DAY

INTENDED STIMULUS

Athletes should perform all sets between 75-100% of their 1-rep max.

Athletes should rest at least 2:00-3:00 between each set.

Have athletes either build to a new 2-rep max or stay at a heavy weight across all 8 sets

ALL LEVELS

8 sets for load:
2 front squats

SKILL WORK

Post-workout:
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg

STRETCHING

Accumulate
2 sets:
:30 frog stretch
:30 couch stretch/leg

WHITE BOARD BRIEF

Target load | Lift relatively heavy for 2 reps

Advise athletes to either select a challenging weight and stay there for all 8 sets, or build to a 2-rep max. This should be based on how they’re feeling in the warm-up sets. If they’re feeling good, keep building. If the weight is feeling slightly heavier than normal, find a weight that they can move well for the day. Regardless, athletes should be lifting more than 75% of their 1-rep max.

Athletes will lift every 2:30. Although they may not feel tired at first, the rest will become necessary as the weight gets heavier.

The focus should always be on moving with proper technique rather than max load. That being said, expect form to break slightly as the weight gets heavier.

A strong front-rack position is crucial when going heavy during the front squat. Teaching members how to do so may make or break a PR.

As the weight gets heavier, athletes tend to cheat the range of motion. Ensure athletes complete each rep to the best of their ability.