02/22/10 – Monday Deads

Fundamentals – We meet tonight @ 6pm.

We are going to test a number of our Max Efforts this week.  Tentatively it looks like this.

Mon – Deadlift – 3 rep max

Tue – Back Squat – 3 rep max

Wed – Press – 3 rep max

Thur – Pull ups – Max Reps

Fri – 500m row Max Effort

It is okay if you can’t make it one day as we will give people the opportunity to make a couple up at the beginning of next week.  If you can’t make it, plan on next Mon/Tue being a make-up.  We are constantly focused on gaining strength and speed.  We want to be strong, healthy individuals and if a byproduct of our training happens to be a gain in lean body mass and a loss of fat then so be it.  Last week was a great example of how challenging the workouts can be, but it is up to YOU to put your best effort forth, especially if you want results.  See everyone tonight!

Links  –

• 30 Ingredients in a Chicken McNugget
• Sprinting, Planks, Handstands – A couple of different posts to check out
• Rule #1 – Eat Meat
• Free the Animal seems to have some “beef”

Schedule –

• Foam Roll / Mobility Warm up
• Skill of the week – Ropes! – We will go over an intro to climbing the ropes.
• Deadlift – Work up to a 3-rep max.  Start with light weight and add 10-15lbs each set.  Work up to a set of 3 that is very challenging.  Record this number as we will be testing our Max Efforts on a number of things this week.
• WOD – 4 rounds for total cals/reps with 1 min rest between rounds
  • Row – 1 min
  • Dumbbell Thrusters – 1 min
  • Box Jumps – 1 min
• Stretch