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 8, 2018
.
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)105-110Kg
B)120kg (before 115kg)
c)only 220kg for 1 rep (is my 2rep max)
d)skipped
A. Lighter to work on form
20@165 ~emom
B. 205 with shoulder wonk
C. 275 325 375 425 475 510 PR!
D. 7:23 (12-13′ rope)
iron scap
Thanks for the workout!
A) Stayed light, working mechanics, shoulder mobility and strengthening. Coming back slowly…
B) N/A – still working mobility for barbell bench
C) Worked up to 345 for a 10lb PR set last year. 330 was it in Aug ’18.
D) N/A for time, worked technique
A) )80kg
B) 75 x 2 reps (was 1 RM) I try 78, but just 1 rep done
C) 150 x 3 rep ( was my 1 rm)
D) /
A day late, but not a dollar short. Two PRs!
A) all at 205
B) 275 PR (didn’t have a recorded 2RM, but this is my existing 1RM, so.stoked to get it for.two)
C) 465 as a 1RM PR (+10)…failed the second rep, but attempted it
D)
A. Up to 255
B. 270 x1 – missed second rep
C. Up to 455, fail at 500
D. 5:50 – Rx
1. Jerk work done @ 110# across (65% power jerk)
2. 2RM Bench press @ 105#
3. Deadlifts 125-145-165-185-205-215(1) ….current 1RM (all time was 250 2 years ago)
4. Class WOD
A- up 100kg
B-120kg
C- 2×220 kg 20 seg bet reps
Then 230 kg 7,5kg PR
D-4:01 44seg Pr
A. Up to 185 lbs
B. 215 lbs x 2
C. 265/310/355/405/455/485 Lbs (PR Day)
D. 6:34
A: 225×4, 245×4
B: 245#, 265(f 2nd). Same as last time
C: 475#, 515(f). Big jump, 505# last time
D: 7:02, alternated with Bryan for last half of rope climbs
A. 215,215,225,225,235,235,245,245.
B. 235. 250 last time.
C. 265,315,355,405,455,475-f.
D. I never rope climb due to elbow tendonitis so did 12 rope climbs FT with feet and focused on technique. 10:40.
A. 125, 125, 135, 135, 140, 140, 145, 145
B. 115×2 and 120×1
C. Up to 305 — any heavier than that wasn’t happening w/o terrible form so I stopped.
D. 3 sets of hand-over-hand sled pull the length of the turf w/ 25kg plate on sled.
A. 60, 64, 66, 70kg
B. 100kg 2RM
C. 80, 100, 120, 136, 152, 160kg
D. RX 6:54
A. Done based on 110kgs
Felt good
B. Up to 2@117,5kgs 2,5kgs PR
Butt out of the bench on 2nd reps?
C. % based on 180kgs
Up to 2@182,5kgs PR and 1@187,5 PR
Last time 2@180kgs
D. 5’53s
Last time 5’56
Good day 🙂
1 day late due to professional activities
A/85/85/87,5/87,5/90/92,5/95/100kg
Felt really good
B/2×97,5kg
PR by 5kg
C/90/107,5/125/140/155/
Then 165kgx3 reps easy… so surprised that I drop the bar @3reps but sure I got at least 5
165 was last tested 1rm
Lifetime PR was 170
In August I did 1rep @160
D/did 3/3/3 like in August to retest with the same standard
Today 4’40
August 6’50
Really happy with today improvement
Thanks see you friday
A. 225/225/225/235/235/235/245/245
B. 285 lbs
C. 315/335/365/405/435/445 (2 reps/99%)
D. 5:45
A) 145 145 145 155 155 155 165 165 (need to make sure I push the bar str8^/back, was pushing it fowardish)
B) 175 (+10 PR)
C) 315 (+25 PR)
D) Seated Legless, singles, made about half way until I had to use my legs
A. 175/175/185/195/200/205/210/215
B. 185×2 PR and then 200lb for 1 so also a PR 🙂
C. Up to 255lb—called it because wasn’t able to brace properly… back is a little funky.
D. Rope climb practice
Glad you were smart on the deadlifts and congrats on your Bench PR! Great work!
A) 225, 225, 245,245,265,265,285,315
B) 285, missed second of 295
C) 515, 7lb PR
D) 7:15
Crushed it this week dude!! Awesome work!!
Time for Chick Fil A
A. Up to 185 (80%)
B. 160 (PR) went for 162.5 and only got 1…so new 1RM!
C. Up to 335 (5lb PR)
D. Worked on regular rope climbs.
Yeah Sydnee!!!! Congrats!!!!