Wednesday November 30th
22.11.30
INTENDED STIMULUS
Heavy day.
Lift around 70% or more across all 7 sets.
Increase loading across as many sets as possible.
Challenge advanced athletes to hold a heavy percentage of their 1-rep max across all 7 sets.
Rest around 2:00 between sets.
ALL LEVELS
7 sets for load:
3 deadlifts
SKILL WORK
Post-workout:
3 rounds for reps:
1:00 Tempo Good Barbell AM’s ( 3 sec down, 2 sec hold, 3 sec up)
1:00 rest
STRETCHING
3 sets:
:20 standing pike stretch
:20 scorpion stretch/side
:20 Samson stretch/side
WHITE BOARD BRIEF
Target load | Heavy relative to each athlete.
Today’s workout is a classic heavy day and an opportunity to move a little slower relative to the surrounding days.
You should all lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of three at 65% or higher and try to add load to as many of the sets as possible.
Advanced athletes should try to hold a weight at or above 85% of your 1-rep max for each set in the workout. This will be a challenge.
To keep everyone moving and resting at a consistent pace, we are going to perform each set of 3 on a 3:00 clock. This means you should have around 2:30 to rest before hitting your next set.
