Warm Up

It's finally here. 1RM testing week. Remember to focus on the movement, do your best, and have fun!

Barbell:
5 Good Mornings
5 Back Squats
5 Push Jerks
5 Elbow Rotations
5 Hang Power Cleans
5 Stiff Leg Deadlifts
5 Front Squats w/ Pause

30s ea:
Hollow Rocks
Bird Dogs
Rolling V-Sits
Arm Circles Fwd
Arm Circles Back
PVC Pass Thrus

Strength / Skill - Deadlift - 1RM



Here's how you'll load your warm-ups:

  • 30% for 8 reps
  • 40% for 6 reps
  • 50% for 4 reps
  • 60% for 2 reps
  • 70% for 1 rep
  • 80% for 1 rep

Once you've done your 80 percent for a single, you're ready to begin your attempts. Here's how you'll load them:


  • Attempt 1: 90-94% of current 1RM
  • Attempt 2: 96-100% of current 1RM
  • Attempt 3: 100-104% of current 1RM



Weightlifting - Back Squat 1RM

Here's how you'll load your warm-ups:

  • 30% for 8 reps
  • 40% for 6 reps
  • 50% for 4 reps
  • 60% for 2 reps
  • 70% for 1 rep
  • 80% for 1 rep

Once you've done your 80 percent for a single, you're ready to begin your attempts. Here's how you'll load them:


  • Attempt 1: 90-94% of current 1RM
  • Attempt 2: 96-100% of current 1RM
  • Attempt 3: 100-104% of current 1RM

Metcon - Push Press

Here's how you'll load your warm-ups:

  • 30% for 8 reps
  • 40% for 6 reps
  • 50% for 4 reps
  • 60% for 2 reps
  • 70% for 1 rep
  • 80% for 1 rep

Once you've done your 80 percent for a single, you're ready to begin your attempts. Here's how you'll load them:


  • Attempt 1: 90-94% of current 1RM
  • Attempt 2: 96-100% of current 1RM
  • Attempt 3: 100-104% of current 1RM

Oly / Barbell Warm-Up

Warm-up:
10 PVC Pass Thrus

Then:
1. Down & Finish
2. Elbow High & Outside
3. Muscle Snatch
4. Snatch Lands 2, 4, 6"
5. Drop Snatch

Barbell (5ea):
Good Mornings
Paused Back Squat
Push Jerk
Elbow Rotations
Front Squats w/ Pause
Duck Walk

Oly / Barbell Weightlifting I - Strict Press - 1RM

Here's how you'll load your warm-ups:

  • 30% for 8 reps

  • 40% for 6 reps

  • 50% for 4 reps

  • 60% for 2 reps

  • 70% for 1 rep

  • 80% for 1 rep


Once you've done your 80 percent for a single, you're ready to begin your attempts. Here's how you'll load them:


  • Attempt 1: 90-94% of current 1RM

  • Attempt 2: 96-100% of current 1RM

  • Attempt 3: 100-104% of current 1RM




 

Oly / Barbell Weightlifting II - Front Squat

Here's how you'll load your warm-ups:

  • 30% for 8 reps
  • 40% for 6 reps
  • 50% for 4 reps
  • 60% for 2 reps
  • 70% for 1 rep
  • 80% for 1 rep

Once you've done your 80 percent for a single, you're ready to begin your attempts. Here's how you'll load them:


  • Attempt 1: 90-94% of current 1RM
  • Attempt 2: 96-100% of current 1RM
  • Attempt 3: 100-104% of current 1RM

Oly / Barbell Weightlifting III - Overhead Squat

Here's how you'll load your warm-ups:

  • 30% for 8 reps
  • 40% for 6 reps
  • 50% for 4 reps
  • 60% for 2 reps
  • 70% for 1 rep
  • 80% for 1 rep

Once you've done your 80 percent for a single, you're ready to begin your attempts. Here's how you'll load them:


  • Attempt 1: 90-94% of current 1RM
  • Attempt 2: 96-100% of current 1RM
  • Attempt 3: 100-104% of current 1RM