Max out Cycle BEGINS!!!!
Starting this week we now phase into our max effort cycles to test our 1 rep maxes. These efforts will come in two weeks cycles so everyone should be able to make ALL of the lifts. Additionally, they are set up this way so if you are not feeling "fresh" to attempt a max lift, you can always do it the following week. The first two weeks we will test our Power Clean, Shoulder Press, and Back Squat lifts.
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!
Metcon
21-15-9
Box Jumps
Pull-ups
Rest 2 mins
15-12-9
Hang Snatch (95/65)
Pistols
Rest 1 min
9-6-3
Clean & Jerk (95/65)
Toes 2 Bar
Rack Jerk
Hang Snatch + Overhead Squat
Power Clean
Metcon
500 m Row
10 Shoulder to Overhead
15 Squat Clean
20 Burpees over Bar
*Use 75% 1 rm Jerk
