Monday, Aug 8
WELCOME BACK CFO!!!! It is RE-TEST week!!
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max
*Only log the heaviest 1 rep lifts, do not include sets prior
This will be on a 40 min clock to allow you to tackle the back squat, shoulder press, and deadlift on your own time. Ideally we want to limit the amount of lifts at or above 85% 1RM. This means we start to have longer rest periods as we start to hit singles at those high percentages. Start each lift with 5 reps at 50% 1RM, then go to 3 reps at 60% 1RM, 3 reps at 70% 1RM, then we should go to singles the rest of the way to a 1RM for each.
Level 1:
Lifting: Back Squats, Strict Press, and Deadlifts
Back Squat 5-5-5-5-5, using heaviest weight per set
Strict Press 5-5-5-5-5, using heaviest weight per set
Deadlift 5-5-5-5-5, using heaviest weight per set
*Complete sets every 2 mins at an 8 RPE.