Max Effort Day!!!
This ain’t your grandmas Wendler!!!
Weightlifting
Power Snatch (1 rep max!!!)
Work up to a heavy single but DON’T miss!!!
Overhead Squat (3 rep max)
Work up to a heavy set of 3 reps but DON’T miss!!!
Accessory Work
Snatch Grip Deadlift (3 sets x 8 reps @ 135#/95#)
This is NOT an 8 rep max!!!  Work on getting set up properly with your butt down, knees out and chest up!!!  Get strong pulling from that position!!!
Reverse Hypers (3-5 sets x 12 reps)
Men use a 45# and 35# plate on each side.
Ladies use 45# on each side.
Suitcase Deadlift Static Hold (3 sets x 30 second holds per arm)
Men 95#
Ladies 65#
Banded Hamstring Curls (100 reps in as few sets as possible. )
Men – Blue band
Ladies – Red band

Categories: Training

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