August 6, 2018 – Competition

TESTING WEEK

– Please keep detailed notes about your performances and prepare to compare them to future efforts.

A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed

B.
For max load, in 3 minutes:
5 Snatches

You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.

When the running clock hits 5:00…

C.
For max reps:
30 Seconds of Front Squats (275/185 lbs)

Barbell must be taken from the ground. If the bar hits the ground before the 30 seconds is over, the set is over.

Compare results to December 18, 2017 – 6th Annual Invictus Athlete Online Competition

D.
“Invictus Muscle-Up Density Test”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

E.
For time:
30/20 Calorie Assualt Bike
20 Burpee Box Jump-Overs (24″/20″)
30/20 Calorie Assualt Bike