TESTING WEEK! – Please keep detailed notes about your performances and prepare to compare them to future efforts. If you have been following the program, please compare today’s results with August 6, 2018
.
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.
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
A) 355
B)155*5
C -275*5
D9,7,3
E 4:35
A) FS Pr @155kg
B) and C)skipped before 100kg and 1 FS
D)15/9/7 short straps
E) 3:42 RX before 4:30
A. 295, ten pounds below last time
B. 5@205 cleans, time 1:34 (shoulder wonky, decided to rest it and not snatch)
C. 10@225
D. 11 (7ub+4) / 6 / 4
7 ub mu was a pr
E. 45 cal AD / 20 bbjo / 45 cal AD
6:15
Great workout thanks!
A). 355#. Same as last time
B). 185#. Just started doing snatches a month or so ago so still greasing the groove on these.
C) 6 reps @ 275#
D) 15/10/6
E) 4:35
D.17(15+2) / 7 / 5 / total 29
A. Up to 365 lbs
B. 175 lbs
C. at 235 lbs (6 reps)
D. 12+9+5 = 26 reps
E. 7:34
Front squats: 165
Snatch: 105 (6/6)
Strict muscle ups: 5 @90s/ 4 @60s/ 2 @30s
WOD: 6:22
A. untill 158kg / 349lbs 3kg PR
B. 400kg/ 881lbs 5@80kg/176lbs needed to go heavier
C. 120kg 10 rep
D. 4:52
A. Up to 320 for 1…all the weight i have at home
B. 975 lbs. 5@195lbs
C. 5 reps at 275
D. 8/6/4=18 total ?
E. 5:56 ?
A. 270 for a 5lb PR
B. Cleans – 3×215, 3 misses. 5×195 last time
C. 185×11 – same as last time
D. N/A
E. 5:30 – 1 min faster than last time
A. 300. 290 last time.
B. 205. 210 last time but snatches felt better then.
C. 9 at 225. Same as last time but was standing #10 up when I failed.
D. This didn’t go well.
E. 4:36. 4:29 last time.
A. thought my quad was doing better…not so much.
B. Did power snatches. 95#
C. Did 30 sec of hang power cleans @105 and got 15
D. TTB – 34
E. 20AB/30Burpees/20AB – 4:19
A. Up to 245 lb
B. 4/5 155lb
C. 9 @185
D. 22
A. 140kg 98%
B. 5@85kg
C. 9@100kg
D. 22. Only did 60 sec first set so stuffed it up lol (7-3) (4-2-1) (3-2)
Last time=26
E. 4:21, last time=4:24
(Forgot to post yesterday)
I only did the lifting ?
A 145 kg
B 100 kg
C
D. Probably tomorrow/to day
E tomorrow/today
A 112kg B 70kg C 9reps @80kg E 30cal 1:30 – 30cal 2:15 – total time 6:15
A. 260#
B. 4×155#
C. 10 x 185#
D. 13, 7 ,3 – 23 total
E. 4:24
it was great training!!
A. pr 155kg…. increased 5kg since lasr pr!!
B. 80kg for 5 successful reps
C.115kg for 5 reps
D. workrd on ring dips because of recent shoulder injury
E. 8min10sec.
335
225…ish
6
20-10-6
3:32
A. 285, biggest FS since injury and 5 lbs off my all time PR.
B. N/A
C. 185/10
D. 11, 6, 4 for 21
E. 4:35 today starts my second week of Metcons again. Felt slow on the box. Everything else was pretty solid.