Tuesday, May 7th, 2024 WOD

1 RM Testing and Programming Schedule

If you're unable to make it to our classes to test your 1 Rep Max, we recommend you try to do so on your own. These can be challenging but the idea is to have a guide of nearly how much you can lift so we can use percentages in order to build overall strength.

When you are approaching your 1 RM, we suggest using 3-5 warm-up sets depending on how high of weight you need to climb. We want to keep the reps between 2-5 to conserve energy but prepare the Nervous System for the stimulus. Thing that you'll use ~3 attempts to find your 1 RM. Set 1 should be slightly below their 1 RM (3-8% less than your suspected 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 the same. There will be variations here as to how many attempts you try but after a certain number of attempts your nervous system may not be able to respond to this near max or max load. Good Luck!

5/6: Clean

5/7: ~ 3/4 of Murph volume

5/8: Deadlift

5/9: Press

5/10: Short WOD then Back Squat

5/13: Snatch

5/14: Bench Press

5/15: Front Squat

5/16: NA

5/17: Push Press & Push Jerk

Gymnastics Programming

Handstands: HSPU (strict/kipping), HS walking, pirouettes, etc

Partner EMOM tonight!

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

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Hakeem on his Murph Prep!

WOD

Complete for Time:

Run 1 Mile

75 Pull-Ups

150 Push-Ups

225 Squats

Run 800 meters

*Wear vest if performing Murph with vest

** Break up reps of sets as desired