Strength Training Formula

Submitted by coaches on Mon, 05/14/2012 - 23:02
in
Date: 
Mon, 05/14/2012

For those of you who were asking about the formula for approximating your 1 Rep Max (1RM), here ya go:

1RM = (weight x reps x 0.0333) + weight

For strength purposes, we are using a working 1RM (W1RM). To find this, you must take 90% of your 1RM:

W1RM = 1RM x .90

A couple of points to clarify:

workout of the day 5.21.12

Submitted by coaches on Sun, 05/20/2012 - 22:11
in
Date: 
Mon, 05/21/2012
.
Warm Up:
2 Laps
50 Jump Rope Singles
2 Rounds PVC Shoulder Complex
2 Rounds
10 - Push Ups
10 - Ring Rows
10 - K2E
.
Strength: 

Push Press - 5/3/1

5@40%
5@50%
3@60%
Main Set 
5@75%
3@85%
1+@95%
.
Wod:
3 Rounds
1 Minute Max Efforts
Burpee Box Jumps
ABMAT sit-ups
Ball Slams
1 Minute Rest Between

workout of the day 5.21.12

Submitted by coaches on Sun, 05/20/2012 - 22:10
in
Date: 
Mon, 05/21/2012
.
Warm Up:
2 Laps
50 Jump Rope Singles
2 Rounds PVC Shoulder Complex
2 Rounds
10 - Push Ups
10 - Ring Rows
10 - K2E
.
Strength: 

Push Press - 5/3/1

5@40%
5@50%
3@60%
Main Set 
5@75%
3@85%
1+@95%
.
Wod:
3 Rounds
1 Minute Max Efforts
Burpee Box Jumps
ABMAT sit-ups
Ball Slams
1 Minute Rest Between

Workout of the Day 5.19.12

Submitted by coaches on Fri, 05/18/2012 - 16:17
in
Date: 
Sat, 05/19/2012

 

.
Warm Up:

Run the UCS Mailbox and back
PVC shoulder warm up
10 Air Squats
10 Strict Pull Ups
10 Sit Ups
10 Ring Dips
10 PVC overhead squat

.
Strength: 

15 Minutes to Practice Snatches

.
Wod:

In 3 person teams, complete the following:
Run to the top of the Hill
100 KB Russian swings
100 Push Ups
100 Over the bar ball tosses
400m Run

Workout of the day 5.18.12

Submitted by coaches on Thu, 05/17/2012 - 22:24
in
Date: 
Fri, 05/18/2012
.
Warm Up:
Run to UCS Mailbox and back
Hip Complex
75 Jump Rope Singles
10 KB swings
10 Air Squats - Hold in the bottom for 5 seconds
10 Superman Holds
10 Sit-ups
10 Side lunges
.
Strength: 
Back Squat
5@40%
5@50%
3@60%
Main Set
3@70%
3@80%
3+@90%
*If you did back squats yesterday, please catch up on deadlifts or push press. If both of those have been completed, do incline bench. 
.
Wod:
12 Minute AMRAP
3 Power Clean and Jerk (135/95)
10 Jumping lunges (each lunge counts as a rep)
1 Lap run 
.
Post Wod:
Cool Down and Stretch (Work on mobility)

workout of the day 5.17.12

Submitted by coaches on Wed, 05/16/2012 - 21:11
in
Date: 
Thu, 05/17/2012
.
Warm Up:
3 Laps
Group dynamic warm up
.
Strength: 
Back Squat
5@40%
5@50%
3@60%
Main Set
3@70%
3@80%
3+@90%
.
Wod:
3 rounds for total reps of
90 seconds - ME - Wall Balls (20/12)
90 seconds rest
90 seconds - ME - Toes to Bar
90 seconds rest
*ME is max effort, as many reps per 90 seconds
.
Post Wod:
Cool Down and Stretch (Work on mobility)