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Testing your 1 Rep Max (1RM)

Over the next couple of weeks, we will be testing our 1 RM in various lifts. If you are unable to make the class to test your max, take time to test it on your own. We will be using these 1 RM numbers to lift a percentage of these weights in order to improve our overall strength.


  • After a full warm-up of the specific body part, start to load the bar for the particular movement

  • As you build in weight, think warm-up sets of 5-5-3-3 before loading into sets of 1. Each warm-up set should build in weight working to a near max weight where you will transition to 1 rep sets.

  • As the weights get close to your max or what FEELS like your max, give yourself 3 attempts from there to find your max. Attempting many more than 3 sets becomes stressful to the body and can become counterproductive. Remember, we are finding these current 1 Rep Max weights to apply to a percentage in the future in order to improve our overall strength


Sam K. showing how Champions do it at the FaceOff
Sam K. showing how Champions do it at the FaceOff

KSCF Private FB Group KSCF Women’s Only Group


Skill: EMOM for 5 mins: 3-5 Strict T2B + 3-5 T2B


Strength 3 sets of:

3-5 Strict Pull-ups w/5 sec pause at the top 3-5 Strict dips 3-5 Wall Walks


WOD AMRAP 15 minutes

10 Strict Pull-Ups 12 Power Push-Ups 15 Box Jumps (24/20)

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