Day: May 21, 2013

Max Test Week

Since the 6 week squat program ended last week, it’s a good week to do some max effort lifts. In at 10am with a bigger group of folks than we’ve had lately.

Warm-up

  • 400m Run
  • PVC Pass-thrus
  • Hip flexor stretch

Strength

Back Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 225#
  • 2 @ 275#
  • 1 @ 300#
  • 1 @ 320# (PR)
  • 1 @ 315# (we messed up, thinking it was 325#)
  • 1 @ 325# (PR)

That’s a 10# PR. I’ll take it. My ability to do more volume has really increased with the program too.

Weighted Pull-ups

5×3 E2M – I used 25#, 30#, 35#, 44#, and 49#.

OLY

I did 6 sets of 2 snatch deadlifts, using 185# with wrist straps. I really wanted to work on rising with my hips and back at the same time instead of my hips first like I tend to do in my Olympic lifts.

WOD

3 Rounds (Road Circuit, so keep a low heart rate)

  • 1m Russian KBS (35# KB)
  • 1m Jump Rope
  • 1m Box Jumps, Step down (14″)
  • 1m Air Dyne
  • 1m Hang Clean & Press (25# DBs)
  • 1m Ball Slams (15#)
  • 1m Rest

Was supposed to be 5 rounds, but I was there long enough and suggested we cut it short.