Weightlifting Track: Testing Week — Five 1-Rep Maxes
Friday, May 15, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Testing is where the hard work pays off. Don’t rush the process. Since you’re hitting five heavy lifts, spread them across the week to keep your legs fresh. Quality beats quantity here. Be precise with your warm-ups.
The Protocol
TESTING WEEK - Notes
Be thorough with your warm ups. If possible plan to attack 1 -2 lifts per day and spread out the days to keep your legs fresh.
- Competition lifts
- Strength lifts
- Hang / block variations
Have fun!
Score type: Not Scored
Snatch 1x1
Snatch for load: #1: 1 rep
Score type: Load
Clean & Jerk 1x1
Clean & Jerk for load: #1: 1 rep
Score type: Load
Back Squat 1x1
Back Squat for load: #1: 1 rep
Score type: Load
Front Squat 1x1
Front Squat for load: #1: 1 rep
Score type: Load
Deadlift 1x1
Deadlift for load: #1: 1 rep
Score type: Load
Barbell Prep
Bar only:
6 Muscle snatch + 6 OHS
5 Power snatch + 5 Snatch bal.
4 Snatch
Light weight 1-2rds: 3x snatch PP 3x Snatch Bal. 3x Hang Snatch 3x Snatch
Score type: Not Scored
Barbell Prep
Bar only:
6 Muscle cleans + 6 PP
5 Power cleans + 5 FS
4 Clean & jerks
Light weight 1-2rds: 3x Push Press 3x Front squat 3x Hang Clean + PJ 3x Clean + jerk
Score type: Not Scored
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warm-Up | 15 min | General movement prep, barbell complex, mobility for today’s lifts |
| Work | 30 min | Build to working loads or max effort on primary lifts |
| Barbell Prep | 15 min | Snatch and/or Clean & Jerk barbell complex |
Total class time: approximately 60 minutes.
Scaling Options
| Lift | Rx (Experienced) | Scaled | Beginner |
|---|---|---|---|
| Snatch | Full Olympic Snatch | Power Snatch | Overhead Squat |
| Clean & Jerk | Full Olympic C&J | Power Clean & Push Jerk | Clean & Press |
| Back Squat | Low Bar/High Bar | Box Squat | Goblet Squat |
| Front Squat | Full Depth | Heel-Elevated | Dual Kettlebell Squat |
| Deadlift | Conventional/Sumo | Trap Bar | Kettlebell Deadlift |
Talk to a coach before attempting a true 1RM if you’re new to Olympic lifting. Building to a heavy triple is a valid result.
Movement Glossary
Snatch — A single explosive movement lifting the bar from the floor to overhead. Keep the bar tight to the body. Focus on “punching” the ceiling at the top. Clean & Jerk — A two-part lift moving the bar from the floor to the shoulders, then overhead. It’s the ultimate test of power. Drive through the heels on the jerk. Back Squat — A foundational strength movement with the bar resting on the upper traps. Keep your chest up. Drive your knees out to maintain stability. Front Squat — A squat with the barbell resting on the front deltoids. This demands immense core stability. Keep your elbows high. Deadlift — A pure pull lifting a heavy load from the floor to a standing position. Maintain a neutral spine. Push the floor away with your feet.
FAQs
Q: Should I try to hit all five maxes in one workout? A: No. To get the most accurate numbers, attack 1-2 lifts per day. This prevents central nervous system fatigue from ruining your later lifts.
Q: I’m new to the gym; how do I know what weight to use? A: Start with the barbell to nail the technique. Once your form is consistent, add small increments until you find a weight that is challenging but manageable.
Q: What counts as a “successful” rep for my max? A: A rep counts if it meets the full range of motion and maintains control. No “no-reps” allowed—stability at the top is a requirement.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
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