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The weeks ahead…

August 11, 2014

So, viagra sale the last version of the Cube was interesting.  It was broken up more than the last time, one week of heavy power lifting followed a week of Olympic style lifting.  I feel like both versions were very effective and got people stronger (and more durable) but the second version didn’t push the PRs quite the same way as the first version.

I think a lot of this has to do with the fact that we don’t “max out” nearly as often as we used to.  For that reason, I’m bringing back “Max Effort Monday” – so for here until the near future, or until I get tired of it, we’ll change lifts every week.

Because we’re not as familiar with maxing out, I’m programming a re-do for last weeks strength for the Press and the Back Squat.  Not the deadlift, as that makes me sore as hell and it should do the same for you.  Heavy squatting or pressing has little to no effect, but pulling 400 plus pounds jacks up my CNS.  If you want to max out your deadlift, or you missed it, try it in Open Gym.

As you may have experienced, maxing out is more of an art than science.  You want to be warm, but not tired.  Play with your strategy and have plan to hit your PR.

We will Press on Wednesday (followed by Milo) and Squat on Friday.

I talk about this a lot when I coach the Snatch in conditioning work – keep the Snatch close on the return.  This is a skill and can be trained and practiced – and it should be.

Workout of the Day

Strength/Skill

Snatch

Build to a heavy single in 20 minutes

Conditioning

AMRAP 7

3 Snatch 95/65

3 Toes to Bar

6/6, 9/9, 12/12, etc.  Keep going up by 3s…

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