Wednesday, January 22, 2014

Thursday January 23 - Max Out Cycle Begins!

Max out Cycle
Thursday begins our cycle to test our current max effort lifts.  These efforts will set us up for the next phase of Wendler in a few weeks.  If you should happen to miss a lift these next few weeks, please do your best to make it up another day, or come in on Sunday.  

A few points 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!
  • To give you an idea of the lifts coming up: 
    • 1/23 - Squat
    • 1/25 - Shoulder Press
    • 1/27 - Squat Clean
    • 1/29 - Deadlift
    • 1/31 - Front Squat
  • Again, if you miss one, try and make it up, and DO NOT CHERRY PICK!
Warm Up
Group Dynamic
5 Box Jumps (build each jump)

Skill
Back Squat (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)
Do no more than 6 sets...you will be able to Back Squat again.  Additionally, there will be a second time through all the lifts so you will have adequate opportunities to get that number as high as possible

Metcon
"MEXICAN LADDER"
AMRAP 4
1 Squat Clean (205/140)
1 HSPU
2 Squat Clean
2 HSPU
and so on....
rest 2 mins
AMRAP 4
1 Squat Clean (155/105)
1 HSPU
2 Squat Clean
2 HSPU
and so on....
*score is total reps performed for each AMRAP


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