TESTING WEEK – This is the first week of the post-regionals off-season cycle. Accordingly, this week we will be collecting baseline data that will be extremely important in determining the direction of the program for the next 8-12 weeks. The volume will be a bit lower than normal this week, and you will not have as many options to customize the program, but it’s important that we get good baseline data on all athletes and know where our community is strong and weak. PLEASE POST YOUR RESULTS TO COMMENTS so that we can ensure that we’re addressing what our community needs in our program!
Session One
A.
For max reps:
3 Minutes of Double-Unders
Goal here should be 300 reps or better for the top athletes. Once you achieve that point, double-unders become a rest station and can shift to maintenance instead of skill development. Stay relaxed and consistent and 300 reps is well within reach.
B.
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.
C.
Take 20 minutes to find your 2-RM Bench Press
Movement Standard – Your butt must remain on the bench throughout the lift.
D.
“Invictus Muscle-Up Density Test”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
Session Two
A.
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to 15′ Target
Rest 60 seconds until the running clock hits 4:00, and then…
Complete as many reps as possible in 3 minutes of:
Rope Climbs to 15′ Target (with legs)
B.
For max calories:
60 Seconds of Assault Bike
NOTE…Just because this second session is short, please do not underestimate it or fail to give it the respect that it deserves. These are both short, intense tests and need your full focus and concentration. Give full effort so that we can properly understand where you’re at in your fitness journey.
Session One
A. 200
B. 170-185lbs
C. 185lbs x 2
D.
1. 15
2. 8
3. 6
Session Two
A. (12′ rope, no jump)
1. 6
2. 12
B. 34 calories (On an Airdyne. Not sure what the difference in cals would be.)
A)265 Dubs
B)205lbs
C)255lbs for double almost got 265 did one but the second rep was no bueno.
D)90s:15/10, 60s:8, 30s:5 Total 38 reps.
Session Two
a)6 legless
8 rope climbs
b)Doing today
A) 265 double unders
B) 215-235 pounds
C) 240 2 RM
D) Muscle ups 16,9,6
Session 2
A) Rope climbs (tomorrow)
B) 60 Seconds on Xebex bike 44 calories
Had to split this across two days
A. 324 (broke at 274 on the 2:30 mark…tripped up. Wish I didn’t)
B. 225,235,245,255,255
C. 245 (255×1)
D. 15,7,5 – haven’t done muscle ups in 4 months to work on shoulders (dip strict once)
A. 5/4 – lots of work to do
B. 35 cal on Air Dyne
A.299
B.255
C.265
D. 19/9/5
A.5/12
B. 37
Session 1:
A. 243 (125-90-19-9)
B. Up to 106kg
C. 90kg then stop feel pain in my left shoulder –‘
D. 18-10-7 -> 35 total
Session 2:
A. No time
B. 31cal
Session 1
A. 100
B. Worked up to 165#
C. 225
D. 10/4/ripped
Session 2
A. Worked on drills then took a shot got 5/1(ripped)
B. 25 cals
Session 1
A) 276. So many breaks starting at 80reps. Off my game today.
B) 235lbs
C) 275lbs
Did bot sessions in one, and had to do legless rc first.
A. 334 – 100 rep PR
B. 225-265 – off 345, focused on footwork and technique
C. 240
D. (Legless) 7/9
E. Muscle ups – 15-8-5
F. Skipped – played one hour of soccer
Session 1
A) 184
B) All at 195
C) 215
D)11/5/2
Session 2
A) 4 Legless/ 6 w/ Legs
B) 26 Cals
Tough to do this stuff back to back buddy, but solid efforts.
Session 1
A) 290 reps. Tripped up twice. 150UB on 1st set
B) worked up but hit some okay reps with all pauses at 225/235/245/255
C) 265lbs
D) 23 UB- new PR by 1 & took me 83 seconds
3/2/3-8 reps
3/2/1- 6 reps
Session 2
Legless-9
Legs-10
60 second Airdyne on old metal/gold model.
Measured what we call “47 calories”. Will be able to retest again whenever
I used to have one of those old school gold model ADs! Great work on the unbroken muscle-ups, that’s solid.
Hey Guys! SESSION 1 A.) 316 reps, went unbroken for the whole 3 minutes. B.) Worked between 205lbs and 225lbs Form wasn’t feeling on point so just decided to make mechanics PRIORITY. C.) 225 Failed at 235, got the first rep but failed on the second. D.) 16/7/3 Muscle Ups aren’t that efficient for me, I’m still using a semi-false grip, true grip is just really tough for me and I have no idea why. On the last 30 seconds I could of gotten 2 more reps, but wrist felt like they were about to rip so I stopped. SESSION… Read more »
Solid day! Nice work going the full 3 minutes for the double unders
Thanks man! I wonder tho that if I broke it up that I’d be able to get more in? Or was unbroken the way to go? haha
Unbroken is the way to go. Unless you are only breaking for 3-4 seconds and sprinting with with rope really fast, but it is good to test the density and unbroken reps in training the way you did
Some solid numbers, and certainly some things to improve upon. We want to see those muscle-up numbers go way up, and you’ll need to start enjoying your time on the Assault Bike. 🙂
Be careful with the additional sessions. Listen to your body and make sure you’re recovering. If your numbers aren’t moving up, you may need to reconsider them.
Thanks CJ! Yea I’ll try to stay away from the extra sessions, I really want to excel, so if i have to then I have to. Thanks again!
Session 1:
A. 303
B. 245,255,265,265,265,275,275,275
C. 270
D. Strict singles, lat is almost fully healed after straining it before the open. 7,6,5
Session 2:
A. 8,8
B. 43
Session 1
A. 334
B. All reps at 255
C. 280
D. 12,7,5
Session 2 shortly after first
A. 5, 6
B. 26
Short day today.
B. Stayed within percentages. Felt good overall
C. 130# for bench, 135# for 2 in the past.
Was going to do DU after this but I was just off today. Pretty sore on my right side from yesterday. Although I didn’t have any pain in my lat I think I’m subconsciously overcompensating because of it. I just decided to call it a day and stretched afterwards.
Just going to be cautious.
smart, rest up and make sure you don’t do anything to aggravate it in the future.
Im still having problems with my allergies…
My body is a mess, very congested, my head feels like will explode when I’m under heavy weight.
A 190 DU
B worked up to 150Lb
C 125Lb
Had to stop due this allergy, pollen has being extremely high …
This was all I got for today, let’s see tomorrow!
Good night !
Session 1:
A) 146 ugh
B) stayed at 120-125, felt light but sloppy!
C) 115
D) 4/0/1 bar MU
Not the greatest session…looking forward to 2 weeks from now when I don’t have to go to work betweem workouts!
That extra time to recover will be great!
Session 1:
A. 252 DU
B. Worked up to 185….split jerk footwork felt wobbly today
C. 190#
D. 8/6/4……:/
Session 2
A. 8 legless/10 regular – I think I wussed out on the regular ones..
B. 27 calories. Yikes.
WOW! Is that a full 15′ rope Teresa? That’s a LOT of rope climbs.
Oh crap! Yes, it’s a 15 ft rope….but I definitely did not do 8 legless, I did 6. I just edited my entry. I must have hit the wrong number. Sorry ? I use a kip for the legless….and I’m pretty tall (5’9″) so it only takes me two pulls to get to the top on the ones with legs….? Now I’m questioning everything!
AM
A.
Dubs – 324
B.
275 across
C.
285 bench
PM session
Muscle-Ups
90s – 16
60s – 8
30s – 5
Rope Climbs
Legless – 7
Legs – 7
Assault bike
43 cal
Dude nasty DU performance!
Another solid day buddy
I say you laid up on the Assault Bike. You should get 50 cals every time on this.
Haha ! The walls start closing in on me at 30 cals. This bike has mind control over me.