TESTING

W12 (4)

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

+

Muscle Snatch, 3 x 3, moderate but keep it fast, just a primer for next part

+

A. Squat Snatch, build to tough single (1RM if feeling it)
- 245, same as last test but it felt crisper.

B. Squat Snatch @ 77%, 20 reps for time:
4:22 @ 190#

+

Rest as needed

30 muscle ups for time (big first set then chip away)
4:23, 2 sec PR, failed 2 reps, went 10, 5, 3, 2, 2, 1 out of 2, 1, 2, 1 out of 2, 1.

+

C. Reverse Hyper, 2 x 20 reps, rest as needed

Friday - Battling a sore back today, yesterday got it fried up a little for some reason.

10 rounds for time: 8:38, 3 seconds slower from last time, but with my back being sore I didn't push the burpees real hard at first. Took me a couple rounds to loosen up

4 Burpees

6 KB Swings, 70#

8 Wallball, 20#

**go hard here, start at a good pace and hold on to it.  Try to get someone to go with you on this if possible

Rest 20+ min if possible, 32 min rest

Run 1 mile for time: 7:27, even with the longer rest i still felt fried. couldn't get into a decent position to stay comfortable and run.

+

Ice bath tonight

Saturday

A. Press, build to 1RM
- 175, lifetime PR tie

B. Wtd Pull-Up, build to 1RM
- 138, PR

C. Strict HSPU’s, 50 reps for time:
- 5:43, thats 5:33 off my original time

D. CTB Pull-Ups, 1-2-3-4-5-6-7-8-10 Unbroken ladder for time: **must break at each set and each must be unbroken
- 1:57, very little rest between sets. felt really good here

+

Rest 10 min+

For time: 3:27, felt good, was able to go from one bar to the next with little transition time

10 Thrusters, 135#

10 Bar-Facing Burpees

10 Thrusters, 115#

10 Lateral Burpees over Bar

10 Thrusters, 95#

10 Burpees

**3 separate bars, don’t hold back, go all in!

Rest 10 min

For time: 3:24

15-12-9

Power Clean, 115#

Burpees

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

4 Med Ball Granny Toss- 20-30#

+

A. Back Squat @ 30X1, build to 1RM
- 425

B. Squat Clean, build to tough single (1RM for the day but don’t get caught up in #)
- 295, pull felt extremely slow. CNS felt a little sluggish. Must be from not going into max attempts in a while

D. CG Bench Press (16”), build to 1RM @ 30X1 tempo
- 265

E. CG Bench Press @ 30X1, 1 x max reps @ 85% of D
- 5 reps at 225

+

Row 1k warm up- every 250m increase pace **last 250 should be at goal 2k pace

Rest 3-4 min

2k Row TT

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

16.2 redo
- I got 6 Reps at 225 from 10 last time, I was really disappointed because I felt like I was doing really good. Then I remembered that you could have somebody load your bar for you. So i lost close to a minute there. So i would've been right there with a chance to get to the next round. Toes to bar were much better this time around though. My core just gets wrecked going into those 225 cleans. Makes it hard to stay up in the catch

Beginning on a 4-minute clock, complete as many reps as possible of:

 25 toes-to-bars

 50 double-unders

 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 9 squat cleans, 275 / 175 lb.