1 Rep Max Testing Weeks
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 but all sets 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...
When getting close to your max, make your attempt sets no more than 3 attempts.
This Week's Programming
Wed: Kipping Drills, Accessory strength
Thu: Back Squat 1 RM
Fri: Push Press 1 RM
KSCF Notes
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
Strength
In 16 minutes find, 1 RM Bench Press
WOD
"Repeat Jumper"
Complete 5 Rounds
Every 3 minutes
300/500 m Ski or Row/bike
8 Power Snatch
6 Box Jump Overs (24/20)
Rx: 115/75
L3: 105/65
L2: 95/55
L1: 75/45