23.07.05

INTENDED STIMULUS

Build upper-body strength and increase range of motion overhead.

Build to a heavy set of 3 and maintain for all 5 sets.

Fight to keep the elbows in front of the bar on every rep.

Move the bar in the straightest bar path possible.

Perform a new set every 3:00. This will allow for about 2:30 of rest between sets.

RX

5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.

SCALED

5 sets:
5 shoulder presses
– Build to a moderate set of 5 and maintain for all 5 sets.

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

30 reach-roll-lifts
50 banded face pulls

WHITE BHOARD BRIEF

Target load | Relatively heavy (70%+ of 1-rep max)

Today’s shoulder press drives home the importance of strength-building. Loading will be relative to each athlete’s capacity, but we want to see you go “heavy” today.

Each set of 3 reps should be unbroken, but you may rest in the rack position between reps. The goal is to build to a heavy set of 3 and maintain for all 5 sets.

Perform a new set every 3:00, allowing for about 2:30 of rest between sets. This should be enough to feel relatively recovered and ready to rock for the next set.

Expect the first few reps to be relatively easy, the middle reps to be challenging, and the last few reps to be a fight. Don’t give up on the rep just because it is hard. The weight is supposed to get heavy and lifting it will get hard.

If you know your 1-rep-max shoulder press, use anywhere from 70%+ of that number.