For time:
1 round of:
  100 double-unders
  50 squats
  95-lb. push press, 25 reps
Then, 2 rounds of:
  60 double-unders
  30 squats
  95-lb. push press, 15 reps
Then, 3 rounds of:
  40 double-unders
  20 squats
  95-lb. push press, 10 reps

It’s important to have a plan when lifting. A methodical approach involving past numbers and desired goals can help structure a workout to enable the best outcome possible. 

My routine for prepping for a lift is this:

During the general warm-up in class, I will decide on the number I want to hit. I’ll then assign that number to the second to last lift in the sets and then calculate backwards in increments of 5s, 10s, or 15s depending on the lift. I make my target number the second to last set, rather than the last set, to allow for a set that doesn’t go as planned or open the door to go heavier than I thought. I did this on Monday leading into the workout. Ryan told me I should hit 160 so I assigned that as my target number.

The workout was seven sets of one rep of thruster. In my head, my sets would look like this:
(Warm-up sets: 85, 105, 115)
Set 1: 120
Set 2: 130
Set 3: 140
Set 4: 150
Set 5: 155
Set 6: 160
Set 7: 160, or attempt at something heavier if Set 6 goes well!

The first set felt terrible and I questioned my entire plan; however, I knew it was probably just an off lift so I stayed the course with the plan I had. Sets 2, 3, and 4 felt great. I was 100% confident that I could make 160 based on how 150 had felt. My original plan was to go to 155 for Set 6 but with Ali and Hillary’s approval, I decided to jump to 160. I do NOT usually do this. 

The first rep was awful. It died out at about my forehead level and crashed to the ground. I knew my squat speed out of the bottom had been slow so I decided I would focus on that for the next rep. Set 6 came about and I punched it so far out in front you’d wonder if I was throwing it at the squat rack. For Set 7 I knew the two things I had to do – drive out of the squat fast and keep the bar close – and it happened. It was an interesting switch from my usual plan. Without a few reps to play with 160, I’m not sure I would have gotten the last lift; however, it was also mentally defeating at first to fail two in a row.

My sets ended up looking like this:
Set 1: 120
Set 2: 130
Set 3: 140
Set 4: 150
Set 5: 160 (fail)
Set 6: 160 (big fail)
Set 7: 160

There are many strategies for preparing for a lift but, in the end, it’s important to have a plan. You can modify or tweak the plan but the

There are a few things that make it easy to prepare for your:
1. Track your workouts. Knowing your previous loads lifted in a specific lift will help determine goal weights.
2. Keep accurate notes. Detail anything that you’d want to know for the next workout about how you performed your sets.
3. Do math. Take the time to do the math to calculate warm-up sets such that they lead nicely into your first set.
4. Stick to your plan. Your rack partner is your friend, lifting buddy, and teammate, but you don’t have to do the same exact warm-up sets or lifting sets. Do what is right for you. And yes, that means more taking plates on and off the bar!

What is your routine to prepare for a lift? Post to comments.