Thursday, May 8th, 2025 WOD
- JJ
- May 7
- 2 min read
1 RM Testing
We will be implementing our first 1 RM tests beginning this week. The full testing schedule has not yet been established. Due to our Murph prep, things have to be spaced out to not overlap too much and take away from these 1 RM tests. This will extend the amount of time we take to complete all our major compound lifts. Below is next Week's testing schedule.
When you approach your 1 Repetition Maximum, I generally suggest using a 3 max rep or near max rep attempts as an approach. Set 1 should be slightly below (3-8% less than) your 1 RM. Set 2 should be at or slightly above your suspected 1 RM. Set 3 should be anywhere you 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 at the same load. You can certainly execute more than 3 attempts, but every missed rep means you exhaust your CNS and muscles leading to a more challenging successive effort. If you do not know your 1 Rep Max, use the percentage or difficulty guide of a scale from 1-10 as your approach. Your first attempt should feel like 8.5 -9 on the scale. Your next approach should feel like a 10. From there, you can use each set as a guide on how to approach your next attempt.
Good Luck!
Mon, 5/12, Murph Retest WOD
Tue, 5/13: No 1 RM
Wed, 5/14: Deadlift 1 RM
Thu, 5/15: Press 1 RM Test
Fri, 5/16: Back Squat 1 RM Test
This Week of Programming
Fri: Snatch 1 RM Test, Medium length AMRAP w/DLs and DUs
KSCF Notes
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Strength
In 18 minutes, find 1 RM Push Press
WOD
"Meerkat"
Complete 4 Rounds
4-3-2-1 Rope Climbs
6 DB Burpees (50/35)
12 DB Alt. Front Rack Reverse Lunge
L3: 45/30
L2: 40/25
L1: 35/20
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