Interesting!!!

Can someone please explain to me why I am stuck at a 1rep max of 245# for DL, however, have a 3rep max of 235#???? That is exactly what happened today. I did a 3x3 DL for a max and achieved 235#. I feel it was my form as when I look back at the last 1rep max attempt I think I had to much knee extension, which would basically make the move a VERY HEAVY good morning. Today my knees were not so extended which allowed my back to lock into extension better and next thing you know 3rep max at 235#.

For the heavy MetCons I am going to try and follow the main site WODs and scale the weight and rounds or reps appropriately. Today was SDHP and ring dips. I was initially going to do 5 rounds and wear a vest, however, I decided to skip the vest as I felt I would just slow down to get through the rounds and I did AMRAP in 10min instead of five rounds. Each day of the week they have a different goal for time purposes on the MetCons, today was 10min. That is how I decided on the 10min AMRAP. I was able to achieve 8rounds with 5 115# SDHP/10 ring dips. As I mentioned before I did not use the vest as it is supposed to be a MetCon with heavy lifts not just all out heavy activity. They want you to get used to pulling heavy weight under cardiovascular stress. They mention a couple of times in the article that people usually take breaks not because the weight is too heavy but because they can not breath. The program is an attempt to #1 increase strength with the heavy lifts and #2 increase cardiovascular capacity by performing heavy MetCons.

Wouldn't that be awesome if my Fran time was faster than Josh's at the end of the 6weeks:) (Here I come sub 4min)