TESTING WEEK
– Please keep detailed notes about your performances and prepare to compare them to future efforts.
A.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
B.
Invictus Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set.
C.
For time:
Run 1600 meters
Please note and record your results to comments. If possible please perform this in a seperate session at a track or Assault Runner so you can get an accurate guage that is repeatable and comparable. Ensure that you perform a good long warm-up, including a couple of 400m runs at a solid pace before testing the time trial.
D.
Warm-Down
Run 400 Meters @ 65-70%
Run 400 Meters @ 55-60%
Run 400 Meters @ 45-50%
Stretch for at least 8-10 minutes
A. 185/215/255/285/300/315/335 PR!!!/340f
B. 90”-15/4/2/2=23
60”-3/2/2/2/2=11
30”-2/2/1=5. Total 38 reps
C. 6:31
D. Done
a) 70 up to 125kg;
b) 25/12/7;
c) 6:18.
d) done.
A) Back Squat 272#
B) skipped. I still don’t have SHSPU back yet post surgery. Getting stronger though 🙂 I did some press HS drills, and regular push-ups, building back strength & stability.
C) 6:52 on track
A: 153KG PR
B: 16/5/3
C: 6:30 min
A. 150kg
B. 28/11/7=46
C. 7-08
A. 90/105/120/135/145/152.5(f)
B. 21/11/7=38
C. Will do at track later
A: 150Kg, same as before
B: 12-8-5. Chuffed, after a shoulder injury I was stuck on the strict HSPU 🙂
C: 7:39 on treadmill. Before was 8.20, but on the road…
A: density test hspu
24/10/6
I do with 1’ rest between set i don’t see 30’’ ?♂️
B:
Running 8x 30s/30s
I work to reach my own affiliate so i don’t have many time.
Track class in A.M. & Back Squat got up to 295#
A. 152,5kg Pr by 2,5kg
B. 31/12/6=49
C. 6:24 old pr was 6:47
D. Done
Fantastic day!!!!
A. 8 sets Back Squat:
7º set: 147,5kg (+2,5kg RM)
8º set: 152,5kg PR (+7,5kg RM) ??
B.Invictus Strict Handstand Push-Up Density Test
Reps: 21/11/6 (I have never done so many HSPU) ?
C.For time:
Run 1600 meters
Time: 5:45 average 3:30/km
First time, I can run faster ?
D. Warm-Down: 300m swim
A- up to 260#, 10# pr!
B- 20/6/3 = 29
8/3/3 = 14
8
Total = 51
C- 8:31, I rarely get to run due to little one and most definitely never get to go to the track. I’ve only ran about 5 times this year and miss all the “fun” friday running workouts. Special thanks to the hubby for making this possible today. Lots of work to do to get back down to mid to low 7.
A. Up to 225 (failed 235). Squats have been so-so lately
B. 24 (to blue mat)
C. 7:08. Second fastest mile time and certainly my fastest mile in a long time. So happy wiht this
D. Bike cool down
A. Up to 385# (405 lbs failed -430 lbs failed)
B. 24-12-6
C. 6:57 (normal run)
D. Done
A: up to 385#, 405(f)
B: 10-6-4/7-4/6 = 37
C: 5:18 outside @ sorrento valley
Great Work
A. Front squats instead for hip. Up to 165. Most weight I’ve done in 2.5 months and felt ok! Finally.
B. 19/9/8 = 35
C. 6:08. 10 sec PR. Shocked and happy at this since my old PR was when I was doing A LOT of running intervals and conditioning.
D. Bike cool down.
B) 55
C) 6:05
A. 5×1 backsquats@190 which is my 1RM
B. 34, 16, 11-61 total SHSPU
C. 6:33- 25 second PR. Pretty happy with this considering I’m not really conditioning more than once a week or running at all
A) old PR 135 kg/ New PR 150 kg
B) 31-10-06 strict HSPU
C) 7:00
D) ok
A. Up to 385, needed help on 410, based off 455. Back squat hasn’t been great this cycle, not sure why. Front squat has felt fine. Any ideas?
B. 21/5/4 – this is always so humbling/frustrating. Need to address this. ‘Bignastics’ can’t be my excuse for struggling.
C. Track session in the morning and will test.