Daira showing up with strong deadlifts.
How strong are you? How strong can you get? One of our favorite tools of reference is the Weightlifting Performance Standards Tables. We have this chart printed large and hanging in the gym, and refer to it regularly. The Table helps us find how strong a person is, in relation to their body weight.
Though some trainers frown on it, we have never had a problem conducting a 1 rep max test on new athletes. But we have rules. We ask athletes to move the heaviest load possible, through a full range of motion, while maintaining position and form. If at any time position or form degrade, they’ve reached their max for the day. Once we know how strong an athlete is, we can set sensible goals for their strength development.
Workout of the Day
Three rounds for max reps:
Row (for calories), 1 min
Dumbbell thrusters, two 35 lb dumbbells, 1 min
Box jumps, 20 in
Kettlebell sumo-deadlift high pulls, 32 kg, 1 min
Burpees + 2 push-ups, 1 min
Rest, 1 min