On H1 and H2 the DB work is by %E1rm but if someone doesn’t know, how do they know what weight to do for the AMRAP? Take a wild guess and then use the results of that set to determine E1rm for the backoff work?
Scott,
Thanks for the post and for your business. We really appreciate it!
As far as the initial weight, I’d pick a weight you can get ~10-12 reps with. If you get way less than that, you probably started with a weight in excess of 70%. If you get way more reps than that, you probably started too light. That said, in either case you should still go to near failure for the AMRAP. From there, figure out your e1RM and then calculate 63%. In general, a 10RM is about 70% so if you get around 10 reps for your AMRAP, just pull off 7% from there.
-Jordan
Nice thanks!