One Rep Max Testing
Over the next several weeks we will be testing our strength as we had in September/October. We will find where our strength lies and/or how much strength we have gained over 3 months of strength training.
If you cannot make a class, we recommend you coming in during the Open Gym hours to test your strength. Proper warm-up of your total body along with lower percentage sets to build in weight to test your 1 Rep Max. When you think you are close to your max, take 3 attempts to find your current 1 Rep Max for the given movement.
This Week's Programming
Thu: Interval WOD
Fri: Bench Press max test
KSCF Notes
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WOD
“Special Sauce”
AMRAP 3 mins
21 Overhead Squats
21 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3 mins
18 Overhead Squats
18 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3 mins
15 Overhead Squats
15 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3 mins
12 Overhead Squats
12 Lateral Erg Burpees
Max Calorie Row
Rx: 95/65, 115/85, 135/95, 155/105
L3: 75/55, 95/65, 115/85, 135/95
L2: 65/45, 75/55, 95/65, 115/85
L1: 55/35, 65/45, 75/55, 95/65