Retest Week

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12 weeks ago, we worked through a few strength and power movements, and some benchmark conditioning tests.  This week you get to retest them and see how you have improved.

Remember, this is just a snapshot of a short period.  If you don't improve Mondays workout, you might improve Tuesday or Wednesdays.  And while it might sound like an attempt to protect against a situation of no improvement at all, I really want you all to be aware of your movement quality during all the restests.  It could be that there isn't too much improvement in your actual scores, but if you can finally hit the full depth on a squat, or can get under a snatch with a ton more confidence, you need to recognise how awesome that is...

Can't wait to see how you all go!

FITNESS

Front Squat 3RMCFNZ Benchmark
“Bond”
10 DB Snatch 30/20kg
100m Suitcase Carry
5 rounds
Hang Power Snatch 3RM (10mins)2km RowOptional Finisher
50m Front Rack Carry
10-15 Weighted Situp
3 x
Strict Pullups/Pushup
max reps for score
then 3 more sets of max reps, resting as neededCFNZ Benchmark
“Mad Max”
400m Sled Drag with 50/35kg
For Time
Split Squats
3 x 6 e/leg“Richards”
In 4mins;
Run 400m
Max Wallballs 9/6kg
In 4mins;
Run 400m
Max Situps
In 4mins;
Run 400m
Max OH Walking Lunges 20/10kg
In 4mins;
Run 400m
Max Slamballs 9/6kg
Score is total reps, of the 4 movements added together.
Deadlift 3RMCFNZ Benchmark
Ripley
250/200m Row
15 Burpees
15 Russian Swings 24/16kg
10 Burpees
10 Russain Swings
E7M x 3, record all 3 times

PERFORMANCE

Front Squat 1RMCFNZ Benchmark
"T-800"
800m Run, 30 Thrusters 60/40kg, 800m Run
Snatch 1RM2km Row Strict Pullups/sHSPU
max reps for scoreCFNZ Benchmark
“Connor”
Pullups, HSPU, TTB, Pistols
50 reps of each
Back Squat
20RM or 5RMFGB 2.0
Wallball 9/6kg
Box Jump 60/50cm
Pushjerk 40/25kg
Russian Swing 24/16kg
Burpee
Rest.
1 min of each x 3 rounds
Deadlift 1RMCFNZ Benchmark
Dalton
3 Power Cleans
3 Front Squats
3 Jerks
80/50kg
AMRAP in 10mins

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