Tuesday 6.25.13

Coaches Choice 10min time limit
1) 15min to establish a 1RM Push-Press
No more then 3 heavy attempts.
The clock will be running and strict adherence to the time will be implemented by the coaching staff.
Use as many warm-up/acclimation sets as needed. If you have been consistent over the past couple of weeks you should have a number in mind you want to shoot for. 
Example: If you did 225# for you 3×80% on Dead Lift, 300# might be a little aggressive. But 245# would be great for an opener.
Our rule for this week will be 3 and out. You get 3 heavy attempts. If you fail three times, move on from the lift. Similarly if you hit a max then decide to go up and fail at it twice, thats you 3 and out……Know when to walk away form the bar.
3 Rounds
400m Run
21 Kettle Bell Swings, 24kg(16kg)
12 Pull-ups
Yes, pull-ups two days in a row. 
You will be okay, the combined volume is relatively low (64 total reps).
Big class = multiple heats, so we may go over on time.
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