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PUSH WEEK DAY 3
Hey Vic City,
Today's challenge is one that is liked by many. Even athletes that don't possess superior strength numbers often enjoy lifting relatively heavy weights. Today is that day to do just that! We have two strength components to challenge you today, with the goal being to lift as much as you can for one set. For each, we have a generous 20 minute time frame to hit those max sets in, so give some thought about how you are going to break it down as you are building up.
Hopefully our Beyond the Whiteboard account is starting to see a few more data points, giving us a solid idea of where are current abilities are. Obviously, we need to continually input our scores so that we can see trends and improvements. If we are consistent in our logging we should have a good idea of how to make jumps to get the best score possible.
Here is a rough estimate of how to break up your 20 minutes to build to a max.
For the Bench Press 1 RM
Set 1 - Empty Bar 10 reps ~0:00
Set 2 - 40% 6-10 reps ~1:30
Set 3 - 60% 5 reps ~3:00
Set 4 - 75% 3 reps ~4:30
Set 5 - 82% 3 reps ~6:00
Set 6 - 87% 2 reps ~8:00
Set 7 - 91% 1 rep ~10:00
Set 8 - 95% 1 rep ~12:00
Set 9 - 98% 1 rep ~14:00
Set 10 - 101% 1 rep ~16:00
Set 11 - 103% 1 rep ~18:00
For the Back Squat 5 RM
Set 1 - Empty Bar 10 reps ~0:00
Set 2 - 40% 6-10 reps ~1:30
Set 3 - 60% 5 reps ~3:00
Set 4 - 70% 5 reps ~5:00
Set 5 - 75% 5 reps ~7:00
Set 6 - 80% 5 reps ~9:00
Set 7 - 84% 5 reps ~11:30
Set 8 - 88% 5 reps ~14:00
Set 9 - 91% 5 reps ~16:30
Set 10 - 94% 5 reps ~19:00
Again, just use this a guide; some people really like having a breakdown to keep them on track. With a large timeframe it is easy to go too quick and be done in the first 10 minutes. This template will ensure you are resting and making appropriate jumps. Why are they different?
The back squat will likely need more rest between sets because more muscles are being taxed and because the sets (5 reps) are much longer in duration to complete.
More reps plus more weight equals more rest.
Good luck, and lift heavy!
Training Wednesday
Warmup - 3 rounds: 12 Medball Clean, 9 Medball Burpee, 6 length shuttle run
WOD: "BSquat"
20 min to establish Bench Press 1 RM immediately into 20 min to establish Back Squat 5 RM
*Score is total pounds of each top set