P
A. [25] Establish a 1RM Back Squat *
Non-testing: Work to a M5 BS or Goblet Squat, then 4×8
B. Establish a Max rep set of (you chooose)
- Strict RMU
- Kipping RMU
- Strict Pullup
C. FT [C12]: “Karen”
150 Wallballs (20/14), (10′, 9′). This workout is considered “testing”. If you want to try this workout as Rx, go for it. It’s ok if you get 95 reps and don’t finish within the timecap. This is now a data point which you can use to measure your progress against.
*This is test week! We will test benchmark lifts and workouts this week. Note that if testing new 1RM may not be the best choice for you if:
- You were not consistent with attendance in the last 12 weeks for each day of the week for a lift
- You are relatively new to weight training (<3 months)
- You are dealing with any sort of injury or have significant discomfort for a specific lift.
If you meet any of these criteria, perform the “non-testing” portions (In italics) and discuss with your coach.
F
A. same
B. Establish one of the following (you chooose)
- Flex arm hang (chinup grip)
- Max time negative (start with chin over bar, ends when arm fully extended)
- 1 rep max (heaviest) lat pulldown. Pull bar below chin, no excessive leaning
C. FT [C12]: 150 Air Squats or DB Goblet Squats (35/25)
Post times, loads, and comments.
Congratulations to the bride and groom!
