Wednesday October 6th

21.10.06

INTENDED STIMULUS

1.)  Athletes should focus on lifting a relatively heavy load across all nine sets.
2.)  The back half of the workout should be as heavy, if not heavier, than the front half of the workout.

HEAVY DAY

ALL LEVELS

9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10

SKILL WORK

3 Sets:
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
1:00 Hollow Hold

STRETCHING

3 Sets
:30 Groin Stretch / Side
:30 Couch Stretch / Side

WHITE BOARD BRIEF

Target Load | Relatively heavy for each athlete.
• Today’s workout focuses around going heavy relative to each athlete’s ability. Each set should require the
athlete’s full attention. The athlete should feel like they could do no more than 2-3 reps over whatever set
they are completing. If the athlete knows percentages, refer to the list below.
1) 10 reps = 60%+
2) 5 reps = 70%+
3) 3 reps = 80%+
4) 1 rep = 90%+
• Athletes should try to lift heavier in the back half of the workout or at least the same weight as the front
half of the workout. Singles in the middle of the workout should not be PR attempts.
• Athletes should be resting around 2:00 between sets. If they feel like they could tackle another set after :30,
the weight is not heavy enough.