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
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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)
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