Setting Yourself Up For a PR
How To Get That PR In Class
We had a 1 RM deadlift last week and it seemed as though everyone was getting a PR (personal record). While it was a ton of fun (seriously, it was too much fun!), but PR’s aren’t as easy to hit as it may seem. Once you have been doing this for a while, months may go by where you don’t get one. That’s ok and it’s normal. If I were to get a PR every week, I’d be squat cleaning 205 pounds by now… at least! But I’m not
So if you see a max lift in the workout and think it could be your day to get a PR, I’ve got some tips for you:
- Warm-Up – You can’t just jump into a heavy deadlift or any lift for that matter. Give yourself plenty of time to warm-up. Come to class early, stretch, start working the movement. Even if you are going for something like max double unders… do a couple warm-up sets to get ready.
- Calculate Your Sets – If I’m going for a PR, I already have an end result in mind. Let’s say it’s 165 on a squat clean. I’ve got 6 working sets so I’ll probably go 95, 115, 135, 145, 155, 165, 165. I already have this path mapped out in my mind. I’m prepared and I don’t have to scramble to find or calculate the weight I need.
- Give Yourself More Than One Try – Notice how I listed 165 two times? That’s because I like to try my max before the final round. We have 3 scenarios:
- I don’t get 165 – I can either try it again or drop to 160 and go for that.
- I hit 165 and it felt good – I now have one more set to add a little more weight and go for more.
- I hit 165 and it was definitely my max – I can either skip the last set or try 165 again just to see if I can do it better.
- Don’t Feel Rushed – I know this is easier said than done but you don’t have to follow the clock. We use the sets and reps to help us stay on track for time and to give members an idea of how to work their sets. You can always take more time or less time to do your lift.
- Change It Up If You Need To – Just because we say you are supposed to do 3 reps in set 3 when you are working towards a 1 RM, doesn’t mean you have to. If it’s feeling heavy, just go for 1 rep and continue to build.
- Get Pumped Up! – This is challenging and difficult. If your head isn’t in the game, you probably won’t hit the lift. Get yourself feeling strong mentally and physically. Assume you will hit the lift, visualize yourself doing it and then do it!
Good luck with your PR’s CPM members. You have a lot of potential. More than you will ever know
Don’t Forget! I love to post class videos and pics to my Instagram page and story. Follow me! @emilyplucker
The O-Board Says…
15-min PT Grinder
1 Min – KB Thruster
1 Min – KB SDLHP
1 Min – KB Snatch
1 Min – KB TGU’s
1 Min – KB Swing
1 Min Rest