Why percentages?

8
Sep

Why percentages?

Have you ever wondered why we don’t lift for max loads every time? Why we do lifts at certain percentages? Here are a few reasons.

1) Technique – By lifting with a percentage of your max, you are capable of focusing more on certain parts of the lift and less on the actual weight. The best part – better technique results in more weight being lifted down the road.

2) Recovery – It gives time for your joints, tendons, ligaments, muscles and CNS to repair. If you constantly barrage your bodies with max loads, there’s no chance for recovery or repair.

3) Overtraining – When you work at percentages, you lower your risk of overtraining. Going for a max load every day can really break you down. It could cause persistent muscle soreness and fatigue, elevated cortisol, and increased chance of injuries.

EMOM for 5 min
5 Pause OHS w/ stick (3 sec)

Overhead Squat @ 70%
5-5-5

9-15-21 reps
OHS (95/65#/50%)
Ring Dips

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31 Responses

  1. WUx2
    EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)

    Overhead Squat @ 70%
    5-5-5
    95#WU x 5 – 140 – 140 – 140

    9-15-21 reps
    OHS 95# (9 and 15 unbroken 21(13+8)
    Ring Dips (sets of 3 for the first 9 then a couple of sets of 2s then 1s for the rest)

    Time = 10:13

  2. Ryan

    – Mob
    – WUx2

    EMOM 5 –> 5 OHS with stick & 3 sec pause

    OHS x5 –> 65-85-95-95-95(x3 then F) … Should have been able to manage 105 x5 based on 135 3RM but 85 felt REALLY heavy today for some reason

    WOD: 9-15-21…
    – OHS @ 65#
    – parallette dips
    = 3:02 … All unbroken except last set of dips (2 sets)… Did not scale correctly, OHS should have been heavier and I should reserve parallettes for workouts with 150 of them πŸ˜›

  3. Robyn Childs

    Mob+WUx2

    Group Mobility
    EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)

    Overhead Squat @ 70%
    5-5-5
    15#-20#-25#-25# (did an extra 5 had extra time left)

    9-15-21 reps
    OHS 15#
    Ring Dips (Paralette dips 4 me)

    Time = 6:55

    Cashout: Wall stretch

  4. Gabriel

    WUx2
    EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)

    Overhead Squat @ 70%
    5-5-5
    95#WU x 5 -110-110-110

    9-15-21 reps
    OHS @ 80#
    Ring Dips

    Time –>11:41

    Great work 6am’ers!

  5. Greg

    EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)

    Overhead Squat @ 70%
    5-5-5 – #45 / 45 / 55 / 55

    9-15-21 reps
    OHS (45#/50%) – Paralette

    Time: 7:40

  6. John

    Mob, WUx2
    Group mob

    EMOM 5 mins
    5x pause overhead squats with a stick

    Overhead squats 3×5 @ 70%
    (WU @ 55, 70) 80 – 80 – 80

    WOD
    9 – 15 – 21
    Overhead squats 60#
    Parallette dips

    Time – 6:17

    Thanks Maria for sharing the bar!

  7. Laura

    EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)

    Overhead Squat @ 70%
    55-55-55#
    Not 70% but 60# felt too heavy today.

    9-15-21 reps
    OHS @ 40#
    Assisted Ring Dips

    Time: 7:15

  8. Frankie

    WUx2
    EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)

    Overhead Squat @ 70%
    5-5-5
    95#WU x 5 – 115 – 115 – 115

    9-15-21 reps
    OHS 95# (9 and 15 sets unbroken)
    Ring Dips (scaled to par dips because of bad shoulder)

    Time = 6:37
    good to be back after 6 days off. Wrists were hurting throughout WOD.

  9. Stacy

    – Mob
    – WUx2

    EMOM 5 –> 5 OHS with stick & 3 sec pause

    OHS x5 –> 35/35/35/35/35/35
    Kept it the same to work on form. Felt good to get my squat right without the brace.

    WOD: 9-15-21…
    – OHS @ #20
    – parallette dips
    = 6 min

  10. Baukje

    I almost wanted to skip this one, because I do not like OHS at all (or they me), but I remember seeing somewhere “If you only pick the WOD’s you love, how are you going to get better at the ones you hate?” and it proved to be true. I felt a lot better doing OHS than I have in a while!!!

    EMOM for 5 min
    5 OHS (3s pause) with stick. I liked this warm up! Thought I wouldn’t be able to handle the pause, but I did πŸ™‚

    OHS @ 70% – 5 – 5 – 5
    35# Wu – 5x 50# – 5x 50 – 5x 50 (Thabk Steph for pointing out that I need to stay on my heels. Made it feel better today than it has in a while!)

    WOD: 9 – 15 – 21
    OHS (50% @ 35#)
    Ring dips (assisted ring dips – first time for these!)

    Time: 8:28

  11. Marcel

    At Blended Athletics

    Back Squat 4 sets 5 reps

    205#

    Between sets 5 strict C2B Pull Up

    WOD – 12 min cap

    4 Rounds

    21 Box Jump did 24″
    15 Step Back OH Lunges used 45#
    9 T2B

    At cap 3 rounds even

  12. OHS @ 70% 3×5
    65-95-95-95#

    WOD with 65# and paralette dips (wanted to do assisted dips but left arm still bothering me from last week – OHS unbroken)
    Time: 4:38

  13. BJ

    EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)
    *Loved this!

    Overhead Squat @ 55#
    5-5-5

    9-15-21 reps
    OHS (35#)
    Assisted Ring Dips

    Time: 8:14

  14. Heidi

    OHS x 5:
    45-55-70-70-70

    9-15-21
    OHS @ 50#
    Assisted Ring Dips
    Time – 5:45

    Lower back was feeling off today, so kept OHS light. My back felt much better after my workout….I guess I just need to get moving!

  15. Heather Touchie

    EMOM for 5 min
    5 pause OHS with stick (3 sec)

    Overhead Squat
    5(35#)-5(35#)-5(40#)

    9-15-21

    OHS @ 35#
    Paralette Dips

    Time: 8:49

    Thanks Steph!

  16. Mobility

    4 min each leg of:
    Couch Stretch, Sleepwalker Stretch, Figure 4
    Spiderman Stretch, Calf Stretch, Floor Hip Stretch

    Low Intensity Steady State (LISS)
    – Row 10 mins

    WUx2

    WOD @ 55# = 7:32

    Dips (4+3+2, 5×3, 7×3)

  17. Annie

    EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)

    Overhead Squat @ 70% # 50
    5-5-5

    9-15-21 reps
    OHS (95/65#/50%) # 35
    Ring Dips ( extremely assisted but first time in a WOD πŸ™‚

    8:12

  18. Tara R

    EMOM for 5 min
    5 Pause OHS w/ stick (3 sec) Wayyyy tougher then i though, focusing really made me engage back muscles i obviously had not been properly engaging! Thanks Kevin!

    Overhead Squat @ 35-45-40
    5-5-5

    9-15-21 reps
    OHS @ 35
    Ring Dips scaled to Paralette dips

    time 8:08

  19. Amanda Harding

    Mob+WUx2

    Group Mobility
    EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)

    Overhead Squat @ 70%
    5-5-5
    15#-25#-35#-30#

    9-15-21 reps
    OHS 15#
    the first two rounds i did assisted ring dips
    last round used paralettes

    Time = 6:53

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