3
Oct
Saturday, October 3, 2015
A Brand X Method™ Adult Workout
PREP:
Your choice
STRENGTH:
Bench 1 x 8, 1 x AMAP
CONDITIONING:
With a partner, 3-5 rounds
10 medicine ball two-hand from chest pass, light #
15 burpees
Medicine ball pass can be into a wall if no partner is available; burpees can be scaled to match capacity
MOBILITY:
Your choice
Danell Marks Photography- San Diego, Ca
For the bench press I do 1 rep 8 times and then what do I do for the 1 x as many as possible?
You use the same weight for both sets unless the first set was problematic (eg, poor movement, fatigue) at which point the load would be dropped (or the AMAP scratched entirely).
Sorry, I’m still trying wrap my brain around it, so an example would look something like this (considering good from and no fatigue…):
255 1 rep
255 1 rep
255 1 rep
255 1 rep
255 1 rep
255 1 rep
255 1 rep
255 1 rep
255 as many reps as possible
If that’s how it looks then the 1 reps should not be 1 rep maxes then, correct?
Cory,
So, if I’m understanding your work, it looks like you hit a 1 x 8 and an 1 x AMAP. We always speak about work sets in terms of sets x reps. So 1 x 8 means 1 set of 8 reps, and we insert the load in between, meaning your first work set would be written as 1 x 255 x 8. We read that as 1 set @ 255# for 8 reps. Then you return to that load and get as many reps as possible. Your post/record ought to look something like this:
1 x 255 x 8 (or simply 255 x 8)
1 x 255 x 12 (or 255 x 12)
Does this make sense?