It’s PR week this week, so I thought I’d take a second to talk about how to properly warm up for a Personal Record.
One of the most important things we do in order to hit a max is do a proper warm up.
You have to build on the reps before it with proper weight in order to achieve the full potential of your max. Here’s a sample rep scheme that works well if you have a previous max:
8 x 30-50% of your 1RM rest 1 minute
5 x 60% of your 1RM rest 1 minute
3 x 70% of your 1RM rest 2 minutes
1 x 80% of your 1RM rest 2 minutes
1 x 90% of your 1RM rest 2 minutes
1 x 101-105% of your 1RM (make sure you hit a PR here even if it’s by 1lb) rest 3-4 minutes more if needed
then 2-8% depending on how well the last lift went. rest 5+ minutes until you feel ready again
continue that pattern until you fail.
Good luck this week and next!
3-13-17
Max Testing:
Front Squat
MetCon:
Hang Power Clean x 10
Pull Ups x 10
200m run
AMRAP 15 minutes
