Monday, May 14th - Sunday, May 20th.

We have been building up to 1 rep maxes over the last 8 weeks. It is important to utilize the time allotted to work up to a true 1RM. We want to make sure that we are making progress, and an easy way to do that is to keep track of your 1 rep maxes for certain lifts. We also do a lot of work based on percentages of 1 rep maxes. If you don’t test these, or keep track, you are just guessing each time a percentage shows up and you are not getting the full benefit of the program.

 

It can be tricky building up to your new 1RM, as you don’t want to jump right into the heavy weights, but you also don’t want to take so many sets, that you wear yourself out.

 

Start with the empty bar as we always do, then follow something like this:

35% x 5 reps

45% x 5 reps

55% x 3 reps

65% x 3 reps

75% x 1 reps

85% x 1

92% x 1

97% x 1

102% x 1 (new PR)

You can get there a number of different ways, this is just a set/rep scheme that has been successful for myself and many of my athletes. There is not much point in going to 100% of your previous best for 1 rep. If you make it, your body is tired for the next set, which would is potentially a new PR. You want all the energy possible for a one rep max.

If you go slightly under (say, 97% or so) and then above your previous best (say, 102% or so), your body will have slightly more energy for that new PR attempt. Even if you miss the PR attempt, your 1RM is still the same, you just set yourself better than if you had just tied your previous best.

 

Get fired up, let’s see some big lifts this week. Don't forget to sign up for the beginners (11 am) or advanced (noon) kipping workshop this Sunday.

Monday

 A) Power clean – 10 minutes to work on light sets of 3

B) 20s AB @80%

Rest 2 mins

15s AB @85%

Rest 4 mins

10s AB @90%

 

Rest as needed, and then (in two heats if needed):

 

C) AMRAP 4 

32/15 cal AB @100% -max effort.*

5 Burpee Over Bar

In time remaining, find: 

1RM Power Clean + Front Squat**

*cut off at 1:30

**Set up an easy weight beforehand

 

(D1) Hollow hold – 3 x 35s

(D2) V – ups – 3 x 18

 

 

Tuesday

 

(A1) Deadlift – max

(A2) Ring Dip – max

 (B)

AMRAP 8

5 DB Strict Press

5 DB Push Press

5/side DB Front Rack Lunge

200m run

 

Rest 4

 

AMRAP 8

5/side DB Reverse Lunge

5 DB Power Clean

5 DB Thrusters

200m run

 

(<=35/20 – light weights; goal is to never stop moving throughout).

Wednesday

3 minutes row/bike @20min pace, immediately into

2 rounds of AMRAP @20min pace

 

10 mins rest, and then as a class together into…

 

AMRAP 20

8 toes to bar

10 DB Hang Clean and Jerk

14/12 cal row

or

9/5 cal AB

 

(<=50/35)

Thursday

(A1) Jerk – max

(A2) strict pull – up – max weight

(B)

AMRAP 11

35 Double Unders/50 singles

20 Burpee Over Bar*

35 DU/50 SU

20 Power Clean

35 DU/50 SU

20 Front Squat

35 DU/50 SU

20 Shoulder to Overhead

35 DU/50 SU

20 Pull Ups/Ring Rows

 

(<=95/65)

*"Open Standard" - two foot jump into and over. 

Challenge: to complete 1 round, doable IF paced correctly

 

(C) Side plank – 3 x 40s each

 

Friday

 

Back squat – max

 

8 rounds for time

 

8 Box Jump/Step Overs

8 Thruster (<=95/65)

 

(time cap: 14 minutes)

 

Saturday

A1. Strict Press x 5 reps; rest 30-45s
A2. 10-15s Chin Over Bar Hold; rest 30-45s
A3. 1 minute row @75% effort, rest 2 minutes

x 3-4 sets 

 

then, for time:

 

1000m row

25 WB

15 Pull Up/Ring Row

15 Push Ups

25 WB

50/35 cal AB