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.
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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
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