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


AMRAP 7 mins.

5 Right Arm KB Snatch

5 Burpees

5 Left Arm KB Snatch

5 Double Unders

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