Not NECESSARILY a PR – Tue 3.14.17

 In W.O.D.

You’re going to see reps written a few different ways on from time to time.   First though, it’s always assumed you will be completing warm up sets before your working sets. Warm up sets can be in any set & rep scheme at sub-maximal weight leading up to your working set(s).  So today’s workout has 5 sets of 3 repetitions, not including warm ups.

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.   We may also do 2RM, 3RM, 5RM, etc.  When this is prescribed, the strength is the most important portion of the workout.

1RM for the day means we are not necessarily going all out, we’re just seeing how heavy we can lift prior to the WOD.  Many times the WOD will drop the weight down a percentage of that weight. We may also do 2RM, 3RM, 5RM, etc.  When this is prescribed, the Conditioning WOD is the most important portion of the workout.

3-3-3-3-3 is 3 working sets of 3 reps pyramiding up in weight. The final 3 reps should not be a PR, because the working sets should be closer in weight than when working for a PR.

For example, yesterday we did Thrusters 2-2-2-2-2.  If 225 if my 2RM, I would do sets similar to 135-185-205-225.  I make bigger jumps, enough to warm up, but also enough to have energy to do a 2 rm.  But yesterday’s 2-2-2-2-2 weights would look more like this:  165-175-185-195-205.    205# is my top weight, because my jumps were smaller in number.  But this also allows me to maintain proper from through increasing weights, which is WAY more important and effective than maxing out constantly.

Strength: Deadlift 3-3-3-3-3

Conditioning:  Start a 12 minute running clock, then:
– Run 800m
Then, AMRAP with remaining time:
– 12 Wall Balls (pick weight)
– 12 Box Jumps (pick height)

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