MONDAY = ME DAY!

What is ME? ME is short for Max Effort. 2-3 days each week we will have max effort lifting days in the weight room. The days will change, the lifts will change, but the idea of MAX EFFORT will stay! You are building towards a max lift on either 3 or 5 reps. You need to know your 3 & 5 rep maxes on our basic lifts.

WARM-UP
3 person warm-up rotation @ 30 secs per station...
1) push ups
2) sit ups
3) barbell warm-up

MAX EFFORT
Squats 5 sets of 3 reps

Make sure you are doing FULL squats. Start at a comfortable weight with your first set then start adding weight until your 5th set, which will be your 3 rep max.

In a 3 person group you should only have 1-2 minutes of rest between your sets.

METCON
3 rounds for time
400 m run
30 air squats
20 sit ups
10 push ups
5 pull ups (you can do any type of pull you are able)

If you have time & energy left, practice your cleans (from the floor, to a front squat to standing) using an empty bar or light bar. Focus on your lumbar curve, hi-pull & transfer--don't bend the elbows early!!