WK 1 Test

Monday

A. Shrimp Squat- 3-4 each leg, film from side

B. Dorsi-Flexion Wall Test- picture if possible and measure distance from toe to wall

C. Front Squat, build to 10RM
- 275

D. Front Rack Yoke Carry- build to 10m Max Carry
- 150# yoke +300 in weight = 450#

E. Farmer’s Carry, build to 10m Max Carry (record weight in each hand)
- 210 in weight, not counting handles/hand

F1. Front Rack Step Ups, 2 x 10/leg, rest as needed
- 145, 125

F2. Hanging Straight Leg Raises, 2 x 8-10, rest as needed

- Complete

Tuesday

A. Strict Press- build to 1RM
- 160

B. Strict Pull Up- build to 1RM **note bodyweight also
- 122 @ 178 body weight

C. Seated Single Arm DB Press- 1 x max reps w/ 40% of A.
- 1 rep each are @ 70 #, was supposed to be 64# but we don't have a 65# DB, this was the closest option

D. Strict Muscle Ups- 1 x Max Unbroken
- 2

E. Strict Pull Ups, 1 x max unbroken
- 20

+

3 rounds for time: 12:50 - happy with this, run was the limiter, leg felt heavy, happy with transition times though

Run 400m - moderate pace, slow, slow

21 Burpees - stayed steady on all three rounds, never had to stop

15 Power Snatch, 95# - 15, 10-5, 15

Wednesday

60 min Recovery

Thursday

A. High Hang Snatch, build to 1RM for day in 12 min
- 195, barely missed 200, would've had it but time ran out

B. Squat Snatch, 1/45 sec for 15 reps @ 90-100% of A
- 12/15 @ 1 85just not comfortable with it right now. I'll over think it and do more harm than good

+

Row 3 x 10 sec MAX EFFORT, rest 2-3 min **record peak pace achieved
1:21, 1:22, 1:23

+

Row 2k TT

**record HR if possible- peak HR, avg HR, HR recovery (1 min after finishing, still standing)

**total time: 7:15.7 (27 s/m) PR

**avg Pace/500m - 1:48.9

Friday

For time:

5 Legless RC

10 RC

10 Strict Deficit HSPU's, 4.5"

10 Bar MU

15 Power Snatch, 135#

15 Power Clean to OH, 135#

15 Ring MU's

20 Strict HSPU's

20 CTB

30 Pull Ups

30 TTB

30 Ring Dips

30m HS Walk

50 GH Sit Ups

60 Pistols

60 Wallball, 20#

120 DU's

***Partition the work however you want to achieve best score possible

***supposed to be 40 min time cap- I had 12 pistols, 10 GH Sit Ups, 120 DU’s left

Saturday

A. High Hang Clean & Jerk, build to 1RM in 12 min

B. Squat Clean & Jerk (2 sec pause in catch position of jerk) w/ 80-90% of A- 1/45 sec for 15 reps

C. Deadlift, build to 10RM

D. CG Bench Press (index finger where smooth part meets knurling)- build to 1RM

E. Front Squat, build to a tough triple, not 3RM