Hi, In today’s post we’re going to look at how to work out percentages and how to record your results in your note book.
When the WODS are posted HERE, they will typically list the movement and the required reps followed by the percentage of your 1Rep Max. Your 1 Rep Max or 1RM is the most weight you can lift once in that movement while keeping good form.
15 Strict Press @60%
Let’s assume your 1RM is 50KG, the first thing we need to do is work out your “working 1RM”. A “working 1RM” is 90% of your 1RM. We do this so we can be confident you’ll be able to lift that weight at any point.
As an example, one Monday you came into the gym and hit your 50kg Strict Press, you’d rested over the weekend, had lots of sleep and your nutrition was spot on.
The next weekend you’d gone out on Friday and Saturday night, had too much to drink, ate rubbish food and didn’t have enough sleep, it’s unlikely you’d hit your 1RM again on the Monday but you’d probably still hit 90% of it.
So the first calculation will look like this:
- 50 (current 1RM) x 0.9 = 45 (working 1RM)
- Now we calculate the required 60% for the WOD from this amount
- 45 (working 1RM) x 0.6 = 27 (amount of KGs needed)
In your notebook I recommend the first or last page is used to record all your 1RM and 3RM you will hit on all the strength movements. This is far easier then flicking though your book until, you find the last time you did it.
Please use 1 page in your notebook per workout, this will be far easier to read once your book starts filling up. Below is an example of how to write and plan your strength and WODS
Monday Jan 1st 2015
- Strength – 1RM Strict Press
- 3 Reps – 35kg
- 3 Reps – 40kg
- 1 Rep – 45kg
- 1 Rep – 47.5kg
- 1 Rep – 50kg
- 4 RNDS FT
- 15 Strict Press @60% – 27kg (weight Lifted)
- 8 pull ups – Green Band (scaling option used) 200m Run
- Score – 14 min 38 sec
**Notes – Pull ups were easy, progress to blue band next time