TESTING WEEK
– Please keep detailed notes about your performances and prepare to compare them to future efforts.
A.
Every two minutes, for 16 minutes (8 sets) of:
Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk
(dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well)
Focus should be on perfect footworks and mechanics – don’t increase weight if those aren’t dialed in.
B.
Take 20 minutes to find your 2-RM Bench Press
Movement Standard – Your butt must remain on the bench throughout the lift.
C.
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.
D.
For time:
4/3 Legless Rope Climbs from Seated (15′)
4/3 Legless Rope Climbs (15′)
4/3 Rope Climbs with Legs (15′)
Time Cap = 8:00
A: 85kg for all complex hard to recept the bar
B: switch i do cindy last week and my chest is sore again
C: 8×120
6×140
4×160
2×180
1×195
1×210 (PR beltless)
D: Do the 5k row:
19,27 (last time 19,37)
Average: 1,56,7/500m
A: 4x 55, 4×57.5kg
B: 52.5kg. Last time only 1 rep with this weight.
C: 105×3
D: 5:08
1 legless seared, 2 as far as I could get with no legs.
1 legless, 2 as far as I could get with no legs
3 with legs.
Last time: 6:20
A. 175:175/180/180/185/190/195/200#
B. 2@275/1@295 PR!!!
C. 240/280/315/375/415/2@440# PR!!!
D. 5:20 RX
a) 2x 78, 2x 83, 4x 85kg;
b) 83kg;
c) 150kg, set 5;
d) 5:12.
A. 135
B. 125. My horizontal pressing is one of the hardest things to build back post- surgery.
C. I just maxed a few weeks ago @335. I wasn’t able to even pull 320 (95%) off today 🙁 that 10% jump from 85-95% was pretty big for me
D. 5:11. 6 legless +3 w legs. 1st time rope climbing since surgery so I wasn’t really sure what to expect or if I’d even be able to do 1 legless. So I’m happy 🙂
295X2 and 465X1 failed 505
Can’t do anything overhead/upper body still.
C. 130-155-180-205-225-240-250-260
A. All at 90kg
B. 100kg
C. Up to 1x190kg, fail at 205kg set 6
D. Saving this for the weekend
A. 185×4, 205×4
B. 275×2
C. 515X2
D. 6:20
August 7: 5K Row- 18:59
A. 130×2, 135×2, 140×2, 145×2
B. Up to 125
C. 330 for a new 1RM PR!
A. 185 lbs
B. 2×215
C.last set: 455×3
D. 7:55
B. 250
C. Built to 455 (95%) and stopped. Felt good. Tweaked hammy 2 weeks ago so played it safe.
A. Class WOD was crossfit total (395 squat / 155 strict press / 470 deadlift ?)
D. Cap + 7 *huge weakness is legless rope climbs
A: 50, 50, 55, 55, 55, 57.5, 57.5, 60 kg
B: up to 87,5kg (90kg failed the second)
C: 80, 95, 110, 125, 140, 150 (1.1) kg
D: skipped
A: 85, 90, 95, 100, 100, 100, 100, 100 (kg)
B: 120 kg
C: 200 kg x 3 reps (no belt)
D: Timecapped: 4 seated + 3 legless (1 miss) – almost got all the legless rc, havent done that movement in over a year so I was suprised how well it went. Shoot for all 12 reps next time 🙂
A- felt really good today. Complex from 245
to 280.
B- no bench. Gym was full.
C- 405, not my best but my groin is a touch tender.
D- 4:55 rx. Legless from the floor are challenging!
A: 225×4/245×4
B: 245#, 265(f)
C: Built to single at 505#
D: Done, not for time due to class size.
A. Up to 135. First week back to doing things overhead wasn’t looking to go too heavy.
B. Up to 145 (3RM is 150)
C. Up to 330 (15#PR from last week hitting 315)
D. Did hand over hand rope pulls with 15kg
Sydnee!!!
Form was a little sketchy so I stopped at 330. But it was solid! Walked up to the bar fast set up and pulled like hell ????
A. Done at 150 (73%) that pause dip made this whole complex very difficult for me
B. 2 @ 140
1 @150 (15# PR)
C. Up to 275 (94%)
D. 6 regular legless (5 with a release and tap at the top) then 3 rope climbs. This is definitely the most I’ve done in a day to this standard and height
Great job with the PR!!!
A. All at 80Kg(70%)
B. Up to 95Kg. Need to build the strength back here.
C. Stopped at 172.5Kg(85%). I need to ease back into DL. Felt good but hamstrings were telling me to take it easy.
D. No rope. Did towel pull-Ups.