23.09.13

HEAVY DAY

INTENDED STIMULUS

Heavy day.

Lift 80%+ of 1-rep max deadlift.

Maintain the same load for all 6 sets.

Perform a new lift every 3:00. Allowing for about 2:30 of rest.

Compare to June 6, 2023.

RX

6 sets for load:
3 deadlifts
– Use the same load across all sets.

SCALED

5 sets, not for max load:
5 deadlifts
– Use the same load across all sets. Choose a weight that feels challenging but not maximal.

SKILL WORK

Post workout:
3 sets:
10 banded deadlifts
10 band pull-aparts

STRETCHING

:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch

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 week. Look back to June 6, 2023 to find your last heavy 3-rep deadlift workout.

You should all lift a heavy load relative to your capacity. If you know your best deadlift single, challenge yourself to hold a weight at or above 80% of your 1-rep max for each working set.

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.

After the lifting session, we will focus on some bodyweight pressing and shoulder stability work.