For Quality
Find 3 moments in your day where you are not smiling, stop, and smile. Life is good.
Workout Of the Day
Strimulus Of The Day
Lift once every 2:00
Start at ~80% and build in small jumps
Attempt to find a new 2-rep-max
Take the bar from the rack.
Whiteboard Of the Day
Target | All sets 80% or higher.
This simple heavy day is structured with a tight work-to-rest ratio to challenge strength and stamina.
Despite high volume sets, today’s goal is to start heavier than usual, around 80%, and build from there.
With heavier loads and short rest, stay fast on both reps to avoid failing.
Stick with small jumps in load.
With a higher volume of sets, take the opportunity to reduce or maintain the load to make corrections before putting more weight on the bar.
Load-Up Of the Day
Skill Progression
then,
3-4 sets:
3 shoulder presses
Build to ~80% of 1RM shoulder press
Lift Of the Day
8 sets for load:
2 shoulder presses
Accessory Of the Day
2 sets:
1:00 max-reps sit-ups
…directly into…
1:00 cumulative overhead barbell hold (65/95 lb)
– Rest 1:00 between sets.
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