Tuesday, September 13, 2016

Time to get to lifting!

We have our first day of percentage lifting tomorrow. 

Remember to go on to this website: http://www.crossfitcenturion.com/centurion/1rm so that you can find your 1RM based on your lifts from last week. From there find 90% of that 1RM and you will base your percentages from that number. 

If you missed any of the days or movements you can estimate your number for your 1RM and then base your percentages from there. For example if you missed your deadlift you could estimate that your 1RM would be 245 and then from there find out that 90% of that is 220. It won't be perfect, but it will work. 

Strength

Strict Press 

  • 5 reps at 75% of your working 1RM
  • 5 reps at 80% of your working 1RM
  • Max reps at 85% of your working 1RM

Your working 1RM refers to 90% of your 1RM. I calculated my 1RM to be 164 and from there found that 90% of that is 147.6. When it comes to rounding up your down, round to the nearest 5 if you can. 

Accessory Work/Conditionin

5 rounds for quality

  • 2 Strict HSPU/Box Pushups/Handstand Hold
  • 4 HSPU or Pushups
  • 6 Push Press (95/65lbs) (75/55lbs) (55/45lbs)
  • 20 Situps

After your work on your strict press we will hit some accessory work for your shoulders to continue to build that strength. 

- Team 782