- Sep 28, 2025
- 1 min read
1 RM Testing
We recommend you approach your 1 RM using a 3-max rep attempts as your guide. Set 1 should be slightly below (3-8% less than) your 1 RM. Set 2 should be at or slightly above your suspected 1 RM. Set 3 should be anywhere you feel like going depending on how sets 1 and 2 go. Ideally, you hit another PR, but if attempt 2 is missed, you may need to back off a bit or remain the same. You can certainly execute more than 3 attempts, but every missed rep means you exhaust your CNS and muscles, leading to a more challenging successive effort. Make smaller jumps that may use the PR plates rather than 2.5lb plates, so the increases are smaller and more achievable. Good Luck!!
Full Schedule will be released tomorrow.
This Week of Programming
Tue: Push Press 1 RM Test
Wed: Power Clean 1 RM Test
Thu: Interval WOD
Fri: Overhead Squat 1 RM Test
KSCF Notes
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Skill
Kipping Drills
WOD
"Hollow Be Thy Game"
AMRAP 9 mins
6 Handstand Push-Ups
12 Toes to Bar
18 Alternating DB Snatch (50/35)
L3: 45/30
L2: 40/25
L1: 35/20
