Announcements
Tough Mudder – Email me for your registration code.
Motivation
How is your body feeling this week?  These Bench Mark workouts and Max Effort Days are more of a test than a workout.  If you are like me, you are really sore this week.  When we test our abilities we push ourselves harder than we should in normal training.  This brings up an interesting conversation point.  What is your true 100% effort.  Only a small percentage of people really know where their limit is.  Here is an example.  During class you have warmed up, done the strength of the day, and then did the workout at 100%.  It should take you several minutes before you muster enough energy to do the “get awesome” extra work.  I joined in on a class a few weeks ago and after the workout I walked around for a few minutes and then sat down.  I could not get myself to get up to even put my equipment away.  I watched as several people finished their workout, put their equipment away, and go right into the buy out.  I couldn’t help but think, “they didn’t go hard enough in the workout.”  It was a sprint type workout with set rest.  The work volume wasn’t so high as to make people overly sore.  It was a sprint.  Low work volume but high high intensity.  This is where the conversation gets interesting.  You need to train at about 80-85% of your max effort.  But if you don’t know where your max effort is you are probably training well below where you should be.  This is where you need to learn what you are capable of.  I realize some people don’t want to be that uncomfortable.  Here is some food for thought.  If you are training at 60% versus 80% effort, it is not just a 20% difference in results that you will experience.  I would argue that it is nearly a 40% difference.  The results you will experience I believe are exponential.  Try and see if you can bring up the intensity a few percentage points.  No need for a drastic increase.  Keep moving smooth and efficient.  Just move a little faster.  1 second less break between movements.  Be more awesome.  
Strength
Front Squat, Push Press, Deadlift, or Rest
 Workout Strategy
 The weight for this workout should be moderately difficult.  Unless you can do the 135/95# Level Four weight you should not be able to do more than 10 repetitions in a row.  Focus on good technique for the two movements.  Rack the weight on your shoulders to set yourself up for an efficient Jerk.  
Workout of the Day
Strength of the Day                                                Make Up Day – Front Squat, Push Press, Deadlift, rest
Level 1: 

30 Clean & Jerk

 

 

Level 2:   

30 Clean & Jerk, 95/65#

 

 

Level 3: 

30 Clean & Jerk, 115/75#

 

 

Level 4: 

“Grace”

30 Clean & Jerk, 135/95#  

 

Get more awesome: 180 seconds of a plank hold