Do not forget about the strength program starting next week. You need to start this program at the start, as it builds upon itself and class.
For those of you who are doing the program you will need to be completed with lift BEFORE the WOD starts. So get in get warm and get lifting. Below is a percentage chart with percent and reps to follow to work you into your working loads. I like this chart a lot and use it frequently. It can be used for any lift. Just follow the percent and rest periods. Insert your own goal for that day to get weight.
When loading into working weight you need to have some idea of where you want to end. Also, you will only have one good attempt at a 5 rep max (RM), so loading is very important to get to proper weight while keeping reps low. You only really have about 2 attempts at a 3RM before failure/form issues, so same issue with rep count.
So..... For an example, you are trying for a 3RM deadlift. What's your Goal? Do you know your last 1RM? If you know your 1RM use the chart on the wall and find what your 3RM should be around. Then follow the following based on that number. Rest should be while you load the weight for next percent.
example:
3RM Deadlift, Goal 435, total rest time 16 min
Percent of Goal Reps Weight (example) Rest
60% 4 260 lbs 30 sec
65% 3 280 lbs 1 min
70% 3 305 lbs 90 sec
75% 2 325 lbs 2 min
80% 2 350 lbs 2.5 min
85% 1 370 lbs 2.5 min
90% 1 395 lbs 3 min
95% 1 420 lbs 3 min
MAX 3 435 lbs
This is a good way to load into heavy weight, go off what your goal for that day is, not your 1RM.
Looking forward to seeing some new PR's.
Get Stronger.
No comments:
Post a Comment