15 Minute AMRAP:
7 Deadlift (weight of choice)
7 Burpee bar hops
7 V-situps
STRENGTH(Optional and Independent):
Now you have established your 3 rep or 1 rep max on the 4 major lifts:
Deadlift, Bench, Strict press, and Back squat.
EXAMPLE - deadlifted 135lb 3 times
If you found a multi-rep max (such as the 3 rep max) please visit this
link to get an estimate of your 1 -rep max:
http://www.exrx.net/
EXAMPLE Deadlift 135 x 3 reps = 143 max
Once you have your 1 rep max calculated, you are going to find your
TRAINING max by taking 90% of your 1 rep max.
EXAMPLE 143lbs x .90 = 128.7 (I'll round up to 130) So my TRAINING
max for deadlift is 130.
Then for today's wod:
STRICT PRESS
5 reps @ 65% of training max (example 130x 0.65=84.5 or 85lbs)
5 reps @ 75% of training max (example 130x 0.75 = 97.5 or 100lbs)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)
This pattern will be the same for each lift this week
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