Friday, May 3rd, 2024 WOD

1 RM Testing Schedule

As per request, we've laid out our 1 RM testing schedule over the next couple of weeks. Plan your life around your fitness.

We recommend planning to test your 1 RMs of your lifts on your own or with your KSCFam if you are unable to make a class. Our Open gym times including the weekends presents a great opportunity to test if you can't make a class. The reason we feel it is important to know these numbers is because we program a lot of strength work at percentages where the majority of your true strength can be made. Lifting at a 1 RM is not always going to make you stronger but lifting in the 70-80% range generally shows the most positive curve.

1 Rep Max Testing Schedule

5/6: Clean

5/7: Bench Press

5/8: Nothing

5/9: Back Squat

5/10: Press & Deadlift

5/13: Snatch

5/14: Front Squat

5/15: Push Press & Push Jerk

5/16: NA

5/17: NA

It's highly possible we test other 1 RMs soon after but these will be a part of our general daily Strength portions of our WODs. Eg. Overhead Squats, Power Cleans/Snatches, etc.

This Week of Programming

• Sat: Murph Prep 30 min workout (It's gonna be fun!)

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

Push Press

• 3-3-2-2

Then,

Push Jerk

• 3-2-2-1

WOD

"Makin' Bacon Faces"

AMRAP 10 mins

40 Double Unders

12 Deadlifts (275/185)

10 Toes to Bar

L3: 245/155

L2: 225/135

L1: 185/125