Testing Weeks!!!
The next 2 weeks, 1/8 – 1/20/18, we will try to get 1 rep max for each lift below,
Back Squat
Snatch
Overhead Squat
Push Jerk
Clean & Jerk
Power Snatch
Split Jerk
Clean
Push Jerk
Hang Clean
Once testing week is over, we will start a new meso cycles.
Weightlifting
Back Squat (Find 1RM)
(20min)
For trying for a 1RM safely and effectively, we need plan all the lifts from warm ups to the actual attempt right. Here’s a general pattern that many lifters following.
5-8@40%, 4@55%, 3@65%, 1-2@75%, 1@80-85%, 1@90%, 1@95%, 1@98-102%, 1@102%+ (if I made the previous rep)
I try to move through the multiple rep-rounds ASAP, then take a break 45seconds to 2 minutes. Also, I usually go by convenience of loading the bar until I get to my near-max and max… so I’ll never be reaching for the 5lb and 2.5lb plates when I’m working up to a max.
Really, when it comes down to it, a few reps at lighter weight then singles up to a max, making smaller jumps as you near your previous max.
For trying for a 1RM safely and effectively, we need plan all the lifts from warm ups to the actual attempt right. Here’s a general pattern that many lifters following.
5-8@40%, 4@55%, 3@65%, 1-2@75%, 1@80-85%, 1@90%, 1@95%, 1@98-102%, 1@102%+ (if I made the previous rep)
I try to move through the multiple rep-rounds ASAP, then take a break 45seconds to 2 minutes. Also, I usually go by convenience of loading the bar until I get to my near-max and max… so I’ll never be reaching for the 5lb and 2.5lb plates when I’m working up to a max.
Really, when it comes down to it, a few reps at lighter weight then singles up to a max, making smaller jumps as you near your previous max.
Snatch (Find 1RM)
(20min)
Here we have a picture of general warm up routine for Oly lifts. It is similar to squat warm up routine above, but must be different since the mental game plays much more here. We don’t have enough time to take 5min breaks, but plan it for 1min-90seconds rest before 1RM attempts.
Here we have a picture of general warm up routine for Oly lifts. It is similar to squat warm up routine above, but must be different since the mental game plays much more here. We don’t have enough time to take 5min breaks, but plan it for 1min-90seconds rest before 1RM attempts.
Metcon
Metcon (AMRAP – Reps)
AMRAP 1 Push-ups
Rest 2 minutes
then
AMRAP 1 Push-ups
Rest 2 minutes
then
AMRAP 1 Push-ups
(5min)
🚀 Wodify Pulse is launching December 30, but you’ll notice a tab for it inside Wodify Core beforehand. Learn more in our release notes !
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