22.05.05 HEAVY DAY

INTENDED STIMULUS

Build overhead strength in the push press while improving the torso position and keeping the heels down during the dip.

Work up to 5 moderately heavy push presses during the warm-up sets and stay there for all 5 sets.

Consider staying at or above 75% for all sets.

If you start too light and don’t feel the physical need to rest 2:00 between sets, consider performing a sixth set.

Rest 2:00-3:00 minutes between sets.

ALL LEVELS

5 sets for load:
5 push presses @ same weight

SKILL WORK

Post-workout:
5 sets for reps:
:50 bar-facing burpees
:10 rest

STRETCHING

3 sets:
:30 reach, roll, and lift
20 banded pull-aparts

WHITE BOARD BRIEF

Target Load | 75%+ of 1-rep max

Today’s workout is focused on building strength overhead.

Build to a heavy set of 5 push presses in the warm-up and stay there for all 5 sets. Make sure to take plenty of warm-up sets to find a challenging weight for all 5 working sets. Your working weight shouldn’t lead to failure, but should require 2:00+ of rest.

Aim to use around 75% or more of their 1-rep max for today’s workout. This weight shouldn’t be a 5-rep max. The feel for the weight should be heavy but something that is manageable to complete for all 5 sets.

Use a running clock and have athletes monitor time on their own. Have athletes rest 2:00-3:00 between sets.

Give athletes the option to touch-and-go each rep or stop and reset between each rep. Some will be more comfortable with one than the other.

If an athlete doesn’t want to go heavy today, advise them to perform sets of 8-10 reps at a time.