500m row or 2 minutes on bike (easy pace)
10 Air squats
10 KBs (light-moderate)
Find a 1RM for the following movements
Score = sum of all lifts. → Record all three lifts and total.
I recommend doing these lifts in this order. Today's class will be be Open gym style, from 9AM to noon. Athletes, give yourself at least an hour and 15 minutes to complete all three 1RMs. Bigger lifters, or lifters that need more time might take closer to 1 1/2 - 2 hrs.
Set 1: 35% x 8-10
Set 2: 50% x 5
Set 3: 65% x 3
Set 4: 75% x 2-3
Set 5: 85% x 1
Set 6: 92% x 1
Set 7: 100% x 1
...if that felt relatively easy keep going....101-105% or so....
*Remember you dont want to make a big jump in weight after a small jump.*
Percentages are based off of your goal 1RM.
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