20140818 Monday Max Effort

So, after the excitement of the European Inferno, and the following well needed rest week we see our training move from the summer cycles of a conditioning bias, back into some progressive Max Effort strength training. Strength days will run on a Monday, Wednesday and Friday, and feature a new, pre warm up, mobility and activation section. The Conditioning on these days will be short and sharp. Tuesday and Thursday will give us time to work on skills and longer conditioning workouts. 

If you want to find out a little more about our Max Effort prgramming you can find it here at my old blog.


I can not stress enough the importance of keeping records of your lifts and training times. this will be vital for this next phase of training. You must know your numbers! 


A) Mobs & Acts

B) Warm Up

C) Back Squat 5,5,5,5,5*

D) Condititioning  

3 rounds

15 kb swing 24/16

10 pull ups

E) guided cool down


* increase load each set working towardsbest effort for final 5 - No Failure

BarBell Club

Week 7 Session C


Andy Ruddick

Rudds is Co-owner of director of training at CrossFit HG3. He is a Level 2 Olympic Weightlifting Coach, Crossfit Trainer and Personal Trainer. He also runs HG3 Kids programme from their Strength and Conditioning facility in Pannal, Harrogate.

Strength is a choice…choose to be strong