This week is PR week. We are going to spend the next two weeks testing our maxes. The way this works is you start off with a light weight and warm up the lift. Then you need to add some weight and do a rep, rest appropriately and add some more weight.
Here’s a sample of percentages to work up to test your max if you have a previous max:
Set 1: 50% of 1RM x 8 reps
Set 2: 60% of 1RM x 5 reps
Set 3: 70% of 1RM x 3 reps
Set 4: 80% of 1RM x 1 rep
Set 5: 90% of 1RM x 1 rep
Set 6: Max test 102% ish of 1RM x 1 rep (aim for something that would be a PR but is definitely hitable)
Set 7: Max test based off of previous lift
Set 8: same as before
It’s important to build up the muscles in order to handle heavier and heavier lifts. With adequate rest, you won’t be too tired to lift. This is a common misconception. In reality you won’t be able to lift a true max unless you build up to it, so get those warm up sets in, and work through in order to hit your max.
Good luck it’s going to be awesome!!
6-12-17
Strength:
Front Squat
MetCon:
‘Fran’
21-15-9
Thrusters
Pull Ups
for time
