Tuesday, September 24th, 2024 WOD

1 Rep Max Testing Schedule

We start our Fall 1 RM testing this week and it will stretch into a 3rd week of testing. This means we'll be shaping our programming on this testing and we encourage you to find a near max weight so you can use this load in our programming.

When you are approaching your 1 RM, I generally suggest using 3 attempts to hit a max or near max rep attempts. Set 1 should be slightly below (3-8% less than suspected 1 RM) their 1 RM. Set 2 should be at or slightly above their suspected 1 RM. Set 3 should be anywhere they 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.

This Week of Programming

• Tue: Clean 1 RM

• Wed: No 1 RM, longer WOD

• Thu: Front Squat 1 RM

• Fri: Strict Pull-Up 1 RM

Next Week 1 RM Testing

• 9/30: Back Squat

• 10/1: Push Jerk

• 10/2: No Max testing

• 10/3: 1 RM Overhead Squat

• 10/4: 1 RM Deadlift

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community

• 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

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

In 20 minutes,

1 RM Clean

WOD

"Feelin' Like a Little Kid"

Complete 10 Rounds

3 Burpees over the Bar

2 Ring Muscle-Ups

1 Clean & Jerk (185/125)

L3: 155/105

L2: 135/85

L1: 115/75

Gymnastics Class

Rig Work (PU, C2B, MU, Pullovers, T2B, etc)

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