March begins our month to test our current max effort lifts. These efforts will set us up for a new lifting cycle beginning in April. If you should happen to miss a lift this month, please do your best to make it up another day, or come in on Sunday.
A few point to remember when maxing out:
- Use your Percentage Chart religiously – it is here to aid you and take out the guess work
- As you get closer to your max, start making smaller jumps in weight (5-10 lbs)
- Rest at least 1 min between sets and 2 to 3 minutes between max attempts
- Focus on a perfect set-up for each lift
- BREATHE – take a big breath and hold it for the lift. This will help you get a tighter set-up and maintain core stability. Exhale when you are exerting the effort and completing the lift
- Don’t be scared (this is especially for our ladies and those new to lifting) - “Strong is the new skinny,” so get on the bar and lift…you will like it, especially when you can out-lift the men in your life. In the world of weightlifting, a double bodyweight deadlift is the Louis Vuitton of weightlifting. Just ask Ang!
Warm Up
Coach Choice
Skill
Shoulder Press (5x60%,3x70%,3x80%,1x90%,1x100%)
Max out March should bring a lot of our power lifters out of the woodwork. Looking forward to it!
ReplyDeleteCongrats to the following for PR'ing...and especially to those that smashed their old times on the metcon.
ReplyDeletePaul
Jeff
Traci
Kim
Jeff
Mike P
PJ
Jesse
Jim
Jordy
Phil
Ariel
Jason
Kling