How to Max out your lift effectively
Tomorrow we will be testing your one rep max in the front squat and shoulder to overhead. To perform a max it is important get a good warm-up and progressively warm-up the weights. Below is a suggested rep scheme for warm up sets.
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
We will then ask each athlete to have three lifts in mind. This portion will be your three attempts and we will do it in a competition atmosphere with one person lifting at a time.
1×1 @ 90%
1×1 @ 95%
1×1 @ 100%+ or new PR.
Once you hit your last lift be proud. This is the effort you were capable of today. A couple tips to make your effort smooth are
- Visualize your self lifting the weight
- Focus on your form and everything we practice in class
- Remember to Breathe
- Stay tight throughout the lift
- Have Fun!
**Saturday’s Events will start at 8am. With the first heat kicking off at 8:20. The gym will be open at 7:45am on Saturday.