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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

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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