1 rep max
Use the following rep scheme to warm up to your 1 rep max. 5-5-3-3-1-1-1-1. The sets of 5 are moderate, the sets of 3 will be the weight you have been using during your 5-5-5 training days. The sets of 1 will be 4+ attempts to safely establish a 1 rep max.
Every minute on the minute for 10 minutes, complete:5 Deadlifts 225/185 20 Double Unders (30 singles)
L1 As Rx’d
L2 DL 185/125, singles
L3 DL @60% 1 rep max, singles
Everyone of us has set a fitness goal(s) for ourselves – losing weight, getting stronger, more flexible, faster…. The list may be broad or very detailed. Our desired goal(s) is usually realistic but seldom achieved because they are not S.M.A.R.T.
S – Specific
M – Measurable
A – Attainable
R – Realistic
You will have greater success reaching your long term objectives by setting S.M.A.R.T monthly goals. We highly recommend that all members participate. It is your homework to write down 1 -3 long term goals and we will explain how to break them into S.M.A.R.T goals. By the end of the week, everyone should be on the board