We are in the process of PR week, and we are testing to make sure we get all our maxes out of the way.
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!
9-1-16
Strength:
Snatch Balance (one rep max testing)
MetCon:
500m row
Man Eaters x 10
4 rounds for time