1 Rep Max Testing Cycle
Over the next 2-3 weeks we will be testing our 1 Rep Max to use in our future strength cycles. If you are unable to make it to the classes where we test these 1 RMs I strongly recommend you take time to test these on your own. Below are some bullets to help guide when you test in the Box on your own.
Use 15-20 mins to find your 1 RM
You can complete as many weighted warm-up sets as you'd like but all sets should be building up to 1 RM. Start the working clock during these warm-up sets.
Use large jumps after your first 2-3 warm-up sets to get up to a challenging weight before you make smaller weight jumps.
Warm-up rep sets: 8-5-4-3-1-1-1... (these reps also depend on what the movement is. Harder compound movement = lower rep warm-up sets)
When getting close to your max, make sure you take no more than 3-4 attempts as your Nervous System takes on a lot of stress when attempting to find a max on the compound lifts.
This Week's Programming
Wed: Back Squat & Press 1 RM Test
Thu: Snatch 1 RM test
Fri: Interval WOD
KSCF Notes
Weightlifting classes are back on Tuesdays and Wednesdays
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
Skill
Kipping and MU Drills
Strength
EMOTM for 6 mins
Max Kipping Pull-up Variation (no more than 7-10)
*Or an alternative Gymnastics movement.
WOD
"14.4 Simplified"
AMRAP 12 mins
60-calorie row
50 toes-to-bars
100 Double Unders
30 cleans (135/95)
20 muscle-ups