Wednesday September 15th

21.09.15

INTENDED STIMULUS

1.) Lift a relatively heavy weight without reaching failure.
2.) Shoot for a PR if possible.
3.) Continue to increase load throughout the 9 sets if the proper technique is maintained.
4.) Rest around 2:00 between sets.

RX & LEVEL 2

9 Sets For Load:
Deadlift
3-2-2-2-1-1-1-1-1

LEVEL 1

9 Sets For Load:
Deadlift
6-4-4-4-2-2-2-2-2

SKILL WORK

Accumulate:
25 Weighted Sit-ups
25 Supermans
25 Weighted Knee Raises
25 Hollow Rocks

STRETCHING

Accumulate:
30 Press-ups
30 Wall Slides
30 Alt Scorpions

WHITE BOARD BRIEF

Target Load | Increase loading across most sets.
• In today’s workout, the goal is to lift relatively heavy weight for multiple sets. Potentially lifting your heaviest load and hitting a PR during the singles.
• Expect to start the set of three reps around 80% of your best deadlift and continue to increase the load from there. This weight should feel like you could lift it for 5-6 reps, but absolutely no more.
• Today we will continue to add load as long as our technique is locked in.
• Look to rest around 2:00 between lifts. If you are ready for the next lift after :30, the weight is not heavy enough.
• After the workout, if you are able to stick around, we are going to spend time working on our posterior
chain.