Testing Week
Be safe / Smart. Use spotters for your Back Squat and Bench Press 1RM attempts. Rest 5+ minutes between heavy sets.
Sample 1RM warm-up:
empty Barbell 2 x 5-10
40% x 5
50% x 5
60% x 3
70% x 2
80% x 1
90% x 1
(optional 95% x 1, depending on need/feel)
1RM attempt
Day 1
Back Squat 1RM
Shoulder Press 1RM
Day 2
Power Clean 1RM
Push Press 1RM
Day 3
Power Snatch 1RM
Front Squat 1RM
Weighted Pull-up 1RM
Day 4
Deadlift 1RM
Bench Press 1RM
