MANHATTAN BLOG

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Finding a 1RM…

How to work up to a 1RM:

 

Empty Bar x 10-20 reps

30% x 5 reps

40% x 5 reps

50% x 5 reps

60% x 3 reps

70% x 1 rep

80% x 1 rep

85% x 1 rep

90% x 1 rep

95% x 1 rep

100% x 1 rep*

 

** 100% is the number you would like to hit for the day.  If you’re aiming for a 405 Back Squat then that is your “100%” and everything will be based off of 405.  So, 30% of 405 x 5 reps, 40% of 405 x 5 reps and so on until your 100% set @ 405.

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21 June 2017

CONDITIONING

Every minute on the minute until failure complete:

Min 1: 15/12 Cal Ski

Min 2: 1 Thruster (95/65)*

*Thrusters increase by 1 rep every round

**Continue until you either fail on Cal Ski or fail to complete required reps of Thrusters in 1 min

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19 June 2017

CONDITIONING

In a 30 minute window complete:

20-1 Burpee Box Jumps (24/20)

20-1 Russian KB Swings (53/35)

Max Cal Ski in time remaining

 

*Complete 20 BBJ then 20 Swings…19 BBJ then 19 Swings…and so on down to 1 and 1.  In time remaining max cal ski.

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16 June 2017

STRENGTH

Deadlift (1’s)

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 75% of 90% of 1RM x 5 reps

Set 5: 85% of 90% of 1RM x 3 reps

Set 6: 95% of 90% of 1RM x 2 sets x 3 reps

 

CONDITIONING

3 rounds for time of:

7 Deadlifts (315/220)

14 Burpees

21 Toes-to-Bar