1 Rep Max Testing Schedule
We start our Fall 1 RM testing this week and it will stretch into a 3rd week of testing. This means we'll be shaping our programming on this testing and we encourage you to find a near max weight so you can use this load in our programming.
When you are approaching your 1 RM, I generally suggest using 3 attempts to hit a max or near max rep attempts. Set 1 should be slightly below (3-8% less than suspected 1 RM) their 1 RM. Set 2 should be at or slightly above their suspected 1 RM. Set 3 should be anywhere they feel like going depending on how sets 1 and 2 went. Ideally, you hit another PR but if you miss attempt 2 you may need to back off a bit or remain the same.
This Week of Programming
Tue: Clean 1 RM
Wed: No 1 RM, longer WOD
Thu: Front Squat 1 RM
Fri: Strict Pull-Up 1 RM
KSCF Notes
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Strength
In 16 minutes,
1 RM Press
WOD
"Up the Middle"
Complete 4 Rounds
12 Toes to Bar
10 Double DB Hang Power Snatch
200' Farmer's Walk
Rx: 45/30
L3: 40/25
L2: 35/20
L1: 30/15
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