Box Math Cheat Sheet

20 Oct 2013

Unknown

To find percentages of your 1RM:

  • 1RM x .00% = Load
  • Example: 35% of 225 is expressed this way: 225 x .35 = 78.75
  • To load your bar, use this rounding rule: if the last number is 3 or more, round UP to the nearest 5.

To find your theoretical Push Press and Push Jerk 1RM’s using your existing Press 1RM:

  • Press 1RM x .30 = N.  Press 1RM + N = Push Press 1RM
  • Press 1RM x .60 = N.  Press 1RM + N = Push Jerk 1RM

To find your lean mass:

  • Body Weight x .Body Fat% = N.  BW – N = LM
  • Example: 140 x .20 = 28.  140 – 28 = 112 pounds of Lean Mass

21 Oct 2013

Snatch
WU: 5-5-3 @60%
WS: 3-3-3 @70, 80, 90%

WOD: 10 Min AMRAP
7 Push Press (95/65#)
7 Box Jumps
7 Pull-ups

Advertisements

What are your thoughts?

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s