1. Establish a 5-rep max Back Squat
2. Establish a 5-rep max Shoulder Press
3. Establish a 5-rep max Deadlift
After the coach warms you up, you will have over an hour to establish a 5-rep max for the back squat, shoulder press, and deadlift. This will be a great baseline test for the new year in regard to your overall strength in each lift. A 5-rep max is approximately 85-87% of a 1-rep max. For example, if you set a 5-rep max back squat at 185 pounds, then your theoretical 1-rep max would be about 215 pounds (86% of 215 is appx. 185).
How heavy you go will be based on the coach’s discretion, your experience level, how you’re feeling (energy, sleep, hydration, nutrition, psyche, etc.), and any injuries or limitations. It goes without saying, but the focus will be for each athlete to demonstrate the ability to execute each 5-rep max lift safely and to the correct range of motion (do not push outside your current limitations at the expense of hurting yourself or “shorting” a rep). Leave your ego at home and be honest with yourself. This is an excellent opportunity to set a solid foundation for your future strength goals. If you have any questions, please feel free to email us at firstname.lastname@example.org or call us at 720.722.3805.
We’re looking forward to seeing all of you on the barbell!