Monday 100201
January 31, 2010
Hang Squat Clean find a 1 rep max for today. You have approximately 10 minutes.
Hang Squat Clean 2-2-2-2-2 with 85% of today’s 1 rep max.
10 minutes max rounds:
- 5 Kettlebell Front Squats (Goblet or Double Clean Style)
- 7 Box Jumps
- 9 Knee To Elbows
Our programming is always evolving and cycling. This month we’re experimenting with some strength and work capacity formats developed by Coach Shaul at Mountain Athlete. The strength workouts require you to find a one rep max for the day and to do so rather quickly (~10 minutes). This number is going to be different than your competition 1RM or even your 1RM from class when we take 30-45 minutes to find it with lots of rest between sets.
When experimenting with these workouts last month your coaches typically used a format like 5-3-2-1-1-1. Our first single was something we knew we could do and typically had done the month before. If it was a good day we tried a moderate (10-20 pound) jump in the second single. If we missed that we’d reduce the weight and try something lighter. If it was a bad day (stress, lack of sleep, compressed workout time, etc) we took that first single and used it as our 1 RM. In short, be smart, don’t be greedy, listen to your body.
Jared does a turkish get-up.
