High volume, upper body bench pressing heavy day.
All sets should be at 70% or greater of athletes’ 1-rep-max bench.
Build to a heavy set. Lift once every 5:00.
Max-effort hanging L-sit hold
– All athletes start together.
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
WHITE BOARD BRIEF
Target Load | Heavy relative to each athlete.
Higher rep heavy bench press day!
Start at a moderate load with your first working set and add small jumps in load across each set from there.
Remain wary of going too heavy too soon and failing reps mid-workout.
Partner up in groups of 2-4 on a bench, encourage each other, and have fun today!
We’ll work through some L-sit skill work after the workout.