Suggested Warm-up for 1 RM Testing:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
Do not attempt a 1RM on your old PB, rather set it up 1-2 kg or so heavier and hit that, then look to increase
Any PB of 1-5 kg is good! Remember not to get greedy and place your self at risk of injury!
BENCHMARK – Find your new 1 RM Snatch
Score = Load
2) Met Con Benchmark:
“Fran” – 21-15-9 of:
Time Cap 10 min
Score = Time/Time plus 1 sec/rep missed
Cool-down/Trigger Ball/Foam Roll/Stretch
Featured Image – Dean and Dave at Last Man Standing 2015 on some heavy deadlifts!