By request, we are going to hit it heavy this week for the deadlift, shoulder press, back squat. Monday: Deadlift, Wednesday: Shoulder Press, Friday: Back Squat. We are going for a true 1 rep max. There are rules however. You have 4 attempts. After enough warm up start with a definite lift, maybe your 1 rep max from before the 12 week cycle, then go up to last week’s lift, then go up by small increments that feel good to you. Small increments are 5 kilos or less for the deadlift. In the words of Mark Rippetoe “Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.”
Monday’s WOD:
1 Rep Max Deadlift
Then:
AMRAP 7 mins.
5 Right Arm KB Snatch
5 Burpees
5 Left Arm KB Snatch
5 Double Unders
0 Comments