You'll testing your one-rep max in the back squat, shoulder press, and deadlift, a strategic buildup to your working weight is needed.
Overall Strategy:
You're ready to build w/ some weight, warm up each lift and end with the back squat that's closest to your opening lift.
I like the 5-3-2-2 rep scheme starting with 5 at around 40% of my 1 rep, then 50-60 at 3, and 70-80 for the next doubles. Overall this works well for heavy lifts, but go by feel here -there are three big lifts, don't waste too many bullets on too many lifts in the warmup!
1:00 Couch/Pigeon each side
2:00 - Light machine of choice
2:00 - 2 sets : 10e Hip Circles, 10e Leg Swings, 10 Boot Strappers
2:00 - Banded Shoulder Distraction + Banded Good morning.
1:00 10-20 Controlled air/barbell squats
1:00 10-20 Empty Barbell Deadlift
1:00 10-20 Empty Barbell Strict Press
give athletes “10 minute warning” to begin building towards opening weights. Athletes should share bars where possible. Have whiteboards out and ready and encourage athletes to have a plan going into the 20 minutes.
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In a 20 minute window, find your one rep max for today on the following lifts, in this order.
Record your scores for re-test in 8 weeks.
4 Sets (Not for Time):30 Plank Each (right, left, center)20 Abmat Situps