Leave no reps behind. Part 3, the lift/skill.
How to treat the lift/skill, or section (B)
Section B can hold a few of options;
Capacity Work (EMOM, max reps, 1 min tests etc)
Know how the lifts are prescribed.
The first number is the amount of sets,
The second is the amount of repetitions.
Those repetitions start at your first weight, not the moment you pick up an empty bar.
Across is that weight for all the reps. Example would be “Back Squat 5×3 @ 80% Across”
Lets break this down.
Since it is a 3 rep lift, we are going off our 3 rep max back squat. Lets say that is 300#.
300x.80=240. So I will warm up till I am comfortable attempting my first lift at 240#. Once I do, that is my 1st set, I will keep this weight (Across) and do it for 4 more sessions.
Tempos are explained here.
More often then not one of the largest problems that we run into with (B) is athletes not knowing their own lift numbers. Knowing what your 1,3 and 5 rep maxes are is a huge time savor and will allow you to lift the proper percentage that is prescribed by the program for that on lift that day.
Knowing each and every lift will come with time and level of dedication to the program. For starters know your deadlift, squats, and presses. Your snatch and clean and jerk 1 rep maxes are also needed. These will get you started in the right direction and make things move so much faster as a class in whole. You will also see less misses in lifts because your not guessing, or lifting more then you should be for the desired sets and reps. Keep in mind that if these numbers are “life time PR” you may see weights that are past your current capabilities. I recommend keeping a “running pr” number of what your current lifts are. These are ever changing and adapting depending on many things, what you lifted in 2002 may not be what you can do this month.
Another problem is time. After your proper warm up, your first few reps with the bar should be light and with a purpose. Go through the range of motion and then start working to that 1st lift. Wasting 15 min working up by 5 lbs from 95# on your deadlift when you are a 400# lifter, is not time efficient. Know where you can start lifting and go from there. Being 20 min into the lift session and I ask what set your on and you say “This will be my 1st lift” don’t be surprised if my response is crossed arms and a blank stare.
Another good method is put yourself on the clock. 2 minutes between sets is more then enough rest time, so take a look when you finish a set and when the clock reaches that 2 min mark, get back under the bar. If you frequently do not complete all lifts prescribed this is going to be your fix.
Intensity. Just as hard as you want to hit the next Fran, you should be hitting these lifts. Push your self harder every session and you will see massive results. Also, never end on a bad lift. If you see good lifters miss, miss and miss again, they won’t rack up the weights and walk away. Lower the weight, and get a solid lift before you call it a day.
Russel Olofson- Big Mountain CrossFit.