Powerlifting (Prep Phase)

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Day 1 Back Squat -MTR- 5-5-3-3-1-1 (35-45min Max Rest) Bench Press -MTR- 5-5-3-3-1-1 (35-45min Max Rest) Work up to a MTR or until reps slow down. Set 1 & 2 rest 1-2min, set 3 & 4 rest 3min, set 5 & 6 rest 5min. Total Time: 70 to 90min. Aux Work 1-2 exercises of 3 to 5 sets, with 6-12 …

MaxPowerlifting (Prep Phase)

Olympic Lifting (Prep Phase)

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Warmup (10-15mins.) Foam roll Active warmup -Pass Thrus 20 -Step Ups 1x5ea. Dynamic warmup -Frankensteins 1x10ea. -Walking Half Butterfly + Lunge + Twist 1x5ea. -2 Hands 1 Foot + Reveres Lunge + Hand to Opp. Heel Touch 1x5ea. -High Knee + Lateral Spiderman 1x5ea. -Hop Ups 1×5 Joint Mobility -Prisoner Walk 2x6ea. way -Shoulder Joint Distraction w/Resistance Band 2x10ea. Muscle …

MaxOlympic Lifting (Prep Phase)

CrossFit Games (Comp Phase)

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Day 1 AM Event 1 “Diane” 21-15-9 reps for time of: Deadlift (225 / 155 lbs) Handstand push-up PM Event 2 For time: Row 2,000 meters 50 One-legged squats, alternating 30 Hang cleans (225 / 135 lbs)

MaxCrossFit Games (Comp Phase)

Over-Reaching versus Over-Training: Gaining the Benefits, but Avoiding the Pitfalls

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Over-Reaching versus Over-Training: Gaining the Benefits, but Avoiding the Pitfalls By: Alex M. McDonald, MD Medical Doctor and Professional Triathlete Every athlete has and will experience periods of fatigue throughout their athletic career, regardless of whether they are a professional athlete training 30 hours a week or a busy professional trying to squeeze in a lunch time workout. When there …

MaxOver-Reaching versus Over-Training: Gaining the Benefits, but Avoiding the Pitfalls