Monday, August 29, 2011

TESTING WEEK:

This week we will be testing 1 rep maxes (1RM) for the lifts that you have been working so hard on the past few months: front squat, push press, and deadlift. Many of you have never gone for a 1RM before and probably are wondering how you will go about doing this, so we will follow this method:

1. To get an idea of what weight you will be shooting for, look back to your front squats on 8/22/11 (the week of 5-3-1+ reps). Using that last set plug your numbers into this formula:

[weight used x reps completed x 0.0333] + weight used = estimated 1RM

2. Using that calculated 1RM you will then perform the following sets:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

The build-up sets serve as a warm-up and prime your neuromuscular system to go for that big max effort and hopefully set a new 1RM. Make sure you are resting at least 3 minutes between sets.


Conditioning:
Run 400 meters @ 85% effort (somewhere between a fast jog and a sprint)
-then-
5 rounds of "Cindy":
5 pull-ups
10 push-ups
15 squats
-then-
Run 400 meters @ 85% effort