MAX OUT FRIDAY!!!!! WOOOOOO!!!!!

Go Max baby!!! 

Max out? Should I or shouldn't I?

There are two types of people in the lifting and training world those who do max out and those who don't. First off I totally understand the science behind periodization and estimated maxes relative to not overtaxing your body, CNS fatigue, and injury prevention. Did you know more people are injured every year gardening than maxing out? (Editors note: All gardening injuries occurred in third world countries as a result of wild animal attacks.) I personally am a fan of max effort days but with two caveats that I believe keep people safe. 1. Focus entirely on the task at hand giving it your full attention. 2. Don't guess about what you max effort is going to be. Start at a comfortable point and over time build on your effort until you find the intersection of perfect form and maximal resistance. Let me simplify my last two points with a simple statement "Pay attention and don't be moron". I'll close with a tragic story. There once was a man who saved his whole life to buy a Ferrari and when he had finally saved up enough money to buy it his wife, friends, and coworkers told him to be sensible with his money. So he bought a Ford Escort and put the rest in savings. Do you this guys name? Nope neither do I but I guarantee if you smash that piggy bank of yours, go buy a Ferrari, and drive it through town at 200 mph you will be on the news and everyone will know your name! Everyone will make fun of you if you park your piggy bank in the driveway! Max out!!

- Coach Lee 

Conditioning: 

Work in partners if needed: 

250 Row 

3 TGU AHAP 

2 Min Rest 

5 Rounds 

Note TWT (might want to use your phone to note your lap times) 

Wednesday 2/5

A) Warm up to 60% of your Clean 

• 4 Min to find your best power clean and push jerk (think ahead and bring the plates you are going to need to you while you are warming up.)
• 90 sec break and while taking the bar down to 75% of your best rep 
• 3 T&G Power Cleans and Pistols squats   
• EMOTM for 8 Min 

B1) 5 x 3 Box Jumps 

• AHAP (as high as possible) yes! 

B2) 5 x 6-8 

• AHAP 

No Rest 

Conditioning: 

500 M Row 

21 KBS 

21 Pull Ups 

500 M Row 

15 KBS

15 Pull Ups 

500 M Row 

9 KBS 

9 Pull Ups 

25 Burpees 

For Time 

Tuesday 2/4

A) Snatch Grip Dead Lift 

• Work to your best set of 3 over 7 sets 
• drop 20% and do one ME Set 

B1) Back Squat

• 3x5
• Try to add 10-15 lbs above last week 
• 60 Sec Rest 

B2) Dumbbell Single Leg RDL's 

• 3x5
• Heavy 
• 60 Sec Rest 

Conditioning: 

Rules: STAY IN YOUR LANE, FOLLOW YOUR BAR TO THE GROUND, DON'T SUCK, DON'T DIE. Have nice day. 

Barbell Overhead Carry 40' (#225#1135) Yes in know this is heavy, and that's about 10 mat widths  

Shuttle Run 120' (up and back, up and back to the bar) 

Move the rack out of the way if you need to. 

8 Min AMRAP

Monday 2/1

 A) Warm up to 60% of your Squat snatch

• 4 Min to find your best power snatch 
• 90 sec break and while taking the bar down to 75% of your best rep 
• 3 T&G Power snatches and 3 over bar burpees  
• EMOTM for 8 Min 

B) Floor wipers

• Keep the weight on the bar you use for your snatches 
• Lay on you back and position the bar over your hips, bend the knees and hip press the weight to a locked out bench press position. 
• Commence exercising 
• 100 Reps 

Conditioning: 

Pull Ups 

20 x DU's 

HSPU 

For PU's and HSPU 3-6-9-12-15-18-... 

10 Min time cap 

So 3 Pull Ups, 20 DU's, 3 HSPU: 6 Pull UPs, 20 DU's, 6 HSPU, forever