1-1-1-1-1 Vs 1RM – Mon 8.08.16
1-1-1-1-1 Vs 1RM:
1RM is a 1 rep max. It means you are trying to support the maximal weight you can for 1 rep. This is 1 working set. If you can get a 2nd rep then it’s not a 1RM, that’s a 2 rep max.
1-1-1-1-1 is 5 working sets of 1 rep, pyramiding up in weight. The final 1 rep should be the heaviest you can handle on that day, without breaking form. (If that’s a 1rm, then great! If not, don’t worry). Your first working set doesn’t start with the bar, or necessarily 135#. It starts when it gets heavy, but you can still maintain great form. The final set, should still have that good form, albeit a little slower, and taking more out of you!
Strength: Back Squat 1-1-1-1-1
Conditioning: For time:
– 50-40-30-20-10 Air Squat (Performance: Pistols 1 =1, Fitness/ Health: Rx’d)
– 25-20-15-10-5 Push Up (Performance: Rings, Fitness: Rx’d, Health: Scale of choice)
– 5-4-3-2-1 Squat Clean (Performance: 225/155#, Fitness: 185/125#, Health: AHAP)
From time to time we remind you to check in to The Compound Strength and Conditioning on Facebook when you complete a workout. We do this in partnership with Sweat Angels, a non-profit organization that chooses a different charity each month. For every check in, we at the Compound donate to the given charity.
This August, we’re partnering with buildOn to provide bricks for building schools in developing nations. Every 6 check-ins = 1 brick for a school. Last time we helped build an entire school. Let’s do it again!
You can follow all the charities Sweat Angels has worked with at their Wall of Giving HERE