We NEED the heavy days. But we have a lot of bodies and we HAVE to watch form. So get a good warm up and go for four attempts for each lift to find your max; IF you have been lifting a bit.
If you're newer we may have you try a lighter version of the same thing. If you have questions don't get on the bar without asking before you lift.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Now go get strong!
(Here's a pic of Brian MacKenzie doing some of his endurance coaching magic on some old guy's running form. What an incredible runner and coach Brian is. If you guys would like, we'll try and get Brian and Mike Collins up here for a day of awesome running drills and evaluation.)