485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/31/17

July 30, 2017

 

Intermediate

One rep max testing:

Deadlift 1RM

Jerk 1RM

Clean 1RM

*The purpose of the jerk is to test how much weight you can get over your head. You may choose to complete the push press, push jerk, or split jerk. We will cover these in class and you can do whichever you are most comfortable with.

Beginner

Three rep max testing:

Deadlift 3RM

Jerk 3RM

High pull 3RM

*Testing the three rep max is safer than the one rep because it will be easier to preserve form and technique due to less weight used. We will use a calculation to estimate your one rep max based on your three rep max.

**The purpose of the jerk is to test how much weight you can get over your head. You may choose to complete the press, push press, or push jerk. We will not use the split jerk since we do not typically learn it in the beginner class. We will cover these in class and you can do whichever you are most comfortable with.

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