Reminder! Max Efforts Christmas party is on Saturday Dec 18th 7pm-10pm @
THE MILMONT INN
300 Belmont Ave, Folsom, PA 19033
$35 Per person to be paid once you arrive! See you all there!
Strength: Press 5x8@ 65-70%
Conditioning:
4 Rounds
25 Dubs
6 Dumbbell Manmaker (40/25)
200 Meter Run
12 Devil Press
Manmaker : https://www.youtube.com/watch?v=gczI5sINn9U
Strength: 12MIN EMOM 1 Deadlift 1 Hang Power Cleans 1 Hang Squat Clen 3 Push Press (INCREASE WEIGHT EACH ROUND) Conditioning: 4 rds 200m Run 12 Push Press (135/95)(125/85) 10 Back Squats 8 Toes 2 Bar
Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond
Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean