Download Your Lift Sheets    June 13 2012

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21-15-9
push jerk (115/85)
burpees

Download Your Lift Sheets

We’ve overlaid a 12-week strength cycle onto various days each week for the next 3 months.  The work on the push-press, deadlift, and back squat will be extremely valuable IF you have your numbers dialed in.  Otherwise, each time you come to the shop it will be a crap shoot.

Download one of the following worksheets, enter your numbers, and bring to class each day for the next 12 weeks.

Lift Percentage Sheet for Mac

Lift Percentage Sheet for PC

You should know and be able to instantly recall your 1 rep max in each of the basic lifts – just like you know your birthdate!

By Nicole · In Workouts

  • seanaziz

    I know my 1-rep strict press, but not push press, is there a % conversion between the two?  Thanks.

  • http://www.crossfitroots.com Nicole Christensen

    Hey Sean -

    Your push press is roughly 30% more than your strict press.  If you use this number and you find that you’re failing the last sets of the push press sets then knock 10 pounds off of it going forward.

  • seanaziz

     Thanks Nicole.

  • Paul

    Thanks for the worksheet!

  • Alison Minton

    I highly recommend printing out the worksheet, “borrowing” a plastic page sleeve from your office to keep it nice and keeping it in your gym bag!  Hardest part is remembering to bring it :)  

  • http://www.facebook.com/C.A.Lowitzer Cheryl A Lowitzer

    Really appreciate the cheat sheet AND the focus on strength b/c hey, STRONG is the new beautiful :-)

  • http://www.facebook.com/C.A.Lowitzer Cheryl A Lowitzer

    One more thing — WHICH Week are we in right now please??

  • Eric

    Finishing up the second week CAL. 10-8-6-6-6