The 6 of diamonds got bypassed last week on Hopper Deck Day. So here it is for you all to enjoy.

Six of diamonds Hopper Deck

Six of Diamonds Doubled Up

Performance

2 RFT
50 WallBalls 20/14# to 10/9′
40 Double Unders
30 KBS 24/16kg
20 Steps Lunging Waiters Walk 24/16kg
10 Box Jumps 30/24″

REST 3 MINUTES BETWEEN ROUNDS

Fitness

2 RFT
50 WallBalls 14/10# to 9′
40 Double Unders/80 Singles
30 KBS Russian 24/16kg
20 Steps Lunging Waiters Walk 15/10kg DB
10 Box Jumps 24/20″

REST 3 MINUTES BETWEEN ROUNDS

STRENGTH – WHY %?

Why percentages? Here is an example, a workout of 5 x 5 back squats with percentages of 65-75-80-80-80% prescribed, and two people of relatively similar 1 Rep max of 100kg training side by side.  If the first person’s 5 sets look like this – 50kg, 60kg, 70kg, 80kg, 90kg, their total training load is (50+60+70+80+90)= 350kg and they are not working their percentages.  The second person gets in a couple of extra warmup sets and their 5 sets look like this – 65kg, 75kg, 80kg, 80kg, 80kg = 380kg, close to 10% more than the first person.

But they didn’t lift as heavy as the first person!!

True.  The first person was able to manage a set with 90kg, but only because the first 4 sets weren’t very taxing.  This is the approach, if the workout asked for you to find your 5RM weight. Testing vs training.

For training purposes, ie, getting stronger, building muscle and stimulating fat loss, you need to do WORK, and a higher overall training load is better than a big final set.

In order to make this work you need to know your 1 Rep Max for the lifts. If you don’t have a 1RM but have a 3RM or 5RM then we can work out what you should be lifting.

If you are new to lifting, it will be hard to establish your 1RM as you will likely improve every time you lift. That is why we ask you to aim for increased weight every time you hit the same lift. Once that progress stalls then it is time to look to the % charts.