Life is crazy. We are constantly making decisions from the time we wake up to when we go to bed. Have you ever thought about how many choices you make in one day? I bet you would be surprised. So you walk into CPM and see 1 RM Back Squat on the board for Part A.

Do you have any idea where to start? Do you know your goal? No? Well, it’s time to start tracking your numbers. It only takes a minute after class and seeing progress will not only satisfy you, it will make your life easier!

Ideas on how to get started:

  1. Get a notepad and begin writing down your workouts.
  2. Make a graph.
  3. Use your smartphone and track your lifts in a tab or free note app (like Evernote).
    • Make sure to include the lift, the weight, the reps and the date

Here is a good starter list from Coach Plucker:

  • Back Squat – 1RM, 3RM, 5RM
  • Front Squat – 1RM, 3RM, 5RM
  • Overhead Squat – 1RM, 3RM, 5RM
  • Clean – 1RM
  • Power Clean – 1RM, 2RM
  • Hang Clean – 1RM, 2RM
  • Snatch – 1RM
  • Power Snatch – 1RM, 2RM
  • Hang Snatch – 1RM, 2RM
  • Deadlift – 1RM, 3RM, 5RM
  • Strict Press – 1RM, 3RM, 5RM
  • Push Press – 1RM, 3RM, 5RM
  • Push Jerk – 1RM
  • Split Jerk – 1RM
  • Clean & Jerk – 1RM

Those who don’t track are usually:

  1. Not pushing themselves hard enough because they don’t know the amount weights, reps, or sets they need in order to progress
  2. Pushing themselves too hard where they will experience too much fatigue and are at risk for injury.

Tracking your workouts is one of the most important things you can do on your fitness journey. It keeps you accountable, helps push you, and rewards you – all at the same time. So lets get tracking!



A. EMOTM 10min
ODD: 20 Wt OH Situps
EVEN:20 Side Arch Up’s

B. For time:
1 round of:
100 double-unders
50 air squats
25 Plate snatch
Then, 2 rounds of:
60 double-unders
30 air squats
15 Plate snatch
Then, 3 rounds of:
40 double-unders
20 air squats
10 Plate snatch

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