Warm Up vs Working Sets

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IMG_6583CrossFit WOD – Shoulder (Strict) Press
For Load: 5 – 4 – 3 – 2 – 1
Attempt to build in each set.
(Small jumps in weight!  Small jumps in your working sets will result in greater successes!)

Cashout
5 Rounds:
Minute 1 – 7 Strict Presses (choice of weight, recommend 65-70% of today’s 1RM)
Minute 2 – 25 AbMat Sit-Ups
IMG_6584Minute 3 – 14 Hand-Release Pushups
Minute 4 – 25 Banded Good Mornings

Strength Focus
Raised Shoulder Hip Thrust
4 x 10 across

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I want to address the proper approach to our heavy lifts.  What should your work up weights be when we see OHS 3-3-3, or Deadlift 5-3-3-2-2-1-1-1 (similar to today’s workout), or Back Squat 1-10, 1-20, 1-30?

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3-3-3-3-3 or 5-5-5 is a scheme we use to progress our load capacity. These are significantly heavy weights and we are trying to repeat our 3 rep or 5 rep max as long as possible. We should reach or be very close to failure on the last few reps. If we’re aren’t really struggling we should be trying to up the weight. These lifts should all be done at relatively the same weight. About a 5-10 lb difference from the first set to last set (up or down) means you at the right weights.

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A decreasing rep scheme like 5-3-3-2-2-1-1-1 is designed to develop a higher 1 rep max.  The earlier lifts in this series usually try to follow a % of your 1 rep max.  For instant 5@80%, 3@85%, 3@87%, 2@90%, 2@95%, 1@95-97%, 1@ current 1RM. While we don’t set the goal of getting a new PR every time we lift like this, it certainly can happen and if you’re feeling good, there is no reason to hold back.

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A more complex scheme is the 1-10, 1-20, 1-30. This scheme is a 1 rep lift at heavy weight followed immediately by a higher rep lift at lower weight. It is usually done with 2 bars. The 1 rep lift should be near your 1 rep max, maybe 90-95%. And the higher rep lifts will be much lower. This scheme delivers a dual purpose. While we progress through the 3 sets, we would like our 1 rep lifts to stay the same or increase while the high rep lifts decrease. We are able to work our 1 rep strength as well as gain lower weight capacity.

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So, what do we need to do in the warm up to get the most out of our lifts?  Well in all cases we need to focus on the max weight we expect to achieve and the opening weight we intend to record.  We don’t want to rush to a 1 rep max so fast that the jumps in weight are to the tune of 25%. Nor do we want to expend too much energy by too slowly inching our way there.

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Everyone is a unique and has a different reaction, depending on the lift, so there isn’t a specific routine to follow. But some of these guidelines may help:

– Your first weight should be all about form and range of motion.  Do a higher volume of reps (8-15) and get any tightness worked through.

– The next two lifts should increase in weight such that your getting in the range of your goal starting weight. And the reps should decrease as you go. But still keep your rep count above the opening lift scheme.

– In an extension of the second guideline, you can use an additional lift to fine tune your opening lift. Try the first rep scheme in the working sets and assess if that was too light. If so, make your next lift the opening lift.

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This seems like a lot of lifts to get in before you even start to record lifts. It can definitely be tough to fit it all in on days with longer rep schemes. So, be sure to get here early and do your general body warm up before class. That way we can get you right into the fun stuff!

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