Athletes, If you have been following our strength program for 2 full months you are the ones that will be doing todays one rep max. If you have not been doing our strength program for two months you will have another chance to attempt a 1 rep max at a later date. The ones doing 1 rep maxes will have plenty of time to do a 1 rep max. The coach will warm you up and stretch you out. Here is a scheme that we recommend to warm up your lift.
2 + months Strength program:
1 RM Shoulder Press
8 reps @ 30-50% 2 minutes rest after
5 reps @ 60% 2 minutes rest after
3 reps @ 70% 3 minutes rest after
1 rep @ 80% 3 minutes rest after
1 rep @ 90-100% 5-15 minutes rest after
1 rep @ +2-5% 5-15 minutes rest after
Note: set your rest after a lift to something for your body these are just guide lines. Also if you don't know your old 1RM get with your coach and have them give their suggestion of what your 1RM might be using your current 3 or 5 rep. Also make sure that you take your time and have fun!
less then 2 months strength program:
Strength:
Amateur:
Back Squat 3x5 (add 5 lbs to last workout)
Shoulder Press 3x5 (add 2.5 lbs to last workout)
No WOD.
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