Lift as heavy as possible for each movement.
Take roughly 10:00 for each lift.
Complete 2-3 heavy singles in a shorter time span.
Keep the volume low and make larger jumps in load.
1-rep max back squat
1-rep max strict press
Rest, stretch, recover
:30 standing quad stretch / leg
:30 pigeon stretch / leg
WHITE BOARD BRIEF
Target | Lift as heavy as possible for each movement.
Today is an opportunity to pull back on the volume after a few higher-volume workouts last week.
We want athletes to lift as heavy as they can on each movement while still lifting with correct mechanics.
Athletes should take roughly 10:00 for each lift. There’s some wiggle room here, but we want to accomplish 2-3 heavy singles with bigger jumps than we might usually see. Use the first 5:00 of each portion to knock out several quick sets to build up in load.
We’re going to run through a cardio-based warm-up and general movement prep before starting the clock. This means the body will be ready to go, but athletes will have to build to their heavy singles very quickly.