Workout of the Day (WOD)

Monday 5/1/17

So how did you do getting through your first weekend on the Whole 30 Challenge?

I’ve said before that during the Month of May we will be doing many 1 rep max’s and benchmark workouts.  Now how do you warm up for a 1 rep max?  Experienced lifters know that warming up for a one-rep max is a pretty individual thing. I've seen some people blast out a new PR after completing a brutal workout. Others might walk into the gym, do a single warm-up set, load the bar with a new max, and actually succeed.

Good for them, and good for you if you've got a warm-up routine that works; I'd never try to talk you out of doing it if you're happy with the results and are being safe while moving well.

But if you've ever walked into a gym with the goal of establishing a new PR and found yourself missing weights you thought you could handle, chances are you didn't warm up properly. You either did too little to get your body and mind ready for a one-rep max, or you did too much and exhausted yourself without achieving your objective.

The rep scheme below is to help you hit that sweet spot in the middle, where you're ready for a true test of your maximum strength with little risk of overshooting and being too tired by the time you get to the moment of truth.

Be safe, work hard and have fun.

Strength:
Front Squat 1 Rep Max
Set 1 - 8 Reps @ 30-50%
Set 2 - 5 Reps @ 60%
Set 3 - 3 Reps @ 70%
Set 4 - 1 Rep @ 80%
Set 5 - 1 Rep @ 90%
Set 6 - 1 Rep @ 100+%
Set 7 - 1 Rep @ 100+% (Optional)
*This should take 20-25 Minutes

WOD:
2 Rounds
50 Wall Balls (20/14)
50 Sit-Ups

Do not spot each other on the front squat if someone can't make the rep, they need to bail and dump the weight.

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