Test Week

Thursday-

A. Snatch, build to 1RM
- 245, was under 255 & 260. Some serious progress being made here

B. Snatch @ 70%- 30 reps for time:
- 6:44

Rest as needed

C. 30 Muscle Ups for time:
- 4:25, big PR by 51 sec I think

D. Pistols- 40 sec R leg, rest 40 sec, 40 sec L leg
- R- 15, L- 14. Had trouble holding the opposite leg up, cramping in the opposite quad

Friday - Not bad considering busy schedule and raising a vey busy baby. Good day last couple days

A. Front Squat @ 20X1, build to 1RM
- 355 PR tie

B. Front Squat @ 20X1 @ 85%, 1 x max unbroken at tempo
- 4 reps at 300, pretty sure thats exactly what i got last time I did this

+

10 rounds for time: 5 Rounds in 4:04, 8:32 total

4 Burpees

6 KB Swings, 70#

8 Wallball, 20#

Saturday

A. Press- build to 1RM
- 165

B. Strict HSPU’s- 50 reps for time: 10:15

+

Row 3 x 10 sec max effort, rest 2 min

*record max pace achieved

+

Row 1000m, increase every 250m, last 250m should be at goal 2k pace

Rest 3-4 min

+

Row 2k for time:

**record avg pace/500m

Total time

Peak HR at the end if possible

Monday

A. Squat Clean, build to 1RM

- 330 PR

B. Squat Clean @ 90%, max reps in 5 min

- 5 Reps, 8 Attempts, felt good, just let a few get too far out in front

C. CG Bench Press (16”) @ 20X1, build to 1RM

D. Wtd Ring Dip- 1RM

- 135

E. Ring Dips Strict- Max Unbroken

- 31

Tuesday

A. Wtd Pull-Up, build to 1RM

- 135, 2# PR

B. Strict Pull-Ups- 1 x max unbroken

- 21

C. Back Squat, build to 1RM

- 405

+

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

**open standards
1 Round + 7 DL, I told you wrong, its only a 5 Rep PR but I felt so much better going into the HSPU.
I feel like I'm going into this time of year with a better aerobic engine than i had even durning the open