Friday Saturday Max Max





Hello team,


I hope you all had a chance to take on the November 1918 wod in honour of the courageous individuals who fought for our countries and our freedoms. It was not an easy workout, but that is the point. Thank you for your hard work and honest dedication to the workout, it is much more than just a collection of exercises.


For Friday and Saturday, we're going in a different direction - namely we're going to hit some high intensity but brief max efforts. The max pullup is one of our leaderboard workouts, and the scores are in need of a refresh! Be careful as you reach max fatigue though that you don't ping off the bar... be safe while working hard!


The other max test we have is a max reps bench press in 2 minutes. This should be a doozy. You can rack the bar when you need to and do as many sets as you want inside of those two minutes to accumulate reps. Choose a weight you can do at least 12 times to get the best training stimulus!


Lastly, we've got a short partner row - 3 x 500m each so not quite a sprint but definitely not slow!! You have rest while your partner goes but that time will vaporize quickly. Enjoy and work hard.


Cam



 

TRAINING FRIDAY SATURDAY


WARM UP:


3 min bike, row, or ski


then with an empty bar x 2 rounds -


10 dowel or bar BTN snatch grip push press

5 snatch grip hang pulls

5 hang power snatch

5 vertical jumps without bar




SKILL: HANG POWER SNATCH - Every 1:30 for 12 mins: Hang Power Snatch 3 REPS



Test: Max Pullups unbroken (as long as you hang you can keep going, but if you drop, you stop!)



Test: Max Reps Bench Press in 2 min (135/95)


Have a spotter, warm up well prior! Be safe, never give up on a lift, even if your spotter is holding the bar - you still have to push!


FG3: 95-115/65-75

FG2: 65-75/45-55

FG1: bar only


CP1: 155/105

CP2: 185/125

CP3: 225/155



Fitness: Partner row


3 x 500m each!