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.
3-RM Front Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM
(if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM)
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
B.
“Miller Time”
Ten rounds for time:
3 Squat Clean and Jerks (225/145 lbs)
4 Box Jumps (30″/24″)
Session Two
This session is best performed 3-4 hours following today’s primary session.
For time:
300 Calories of Assault Bike
Please note and record your results to comments. Please also note whether this was performed on an Assault Bike or a different piece of equipment, like an Airdyne. The results will be different depending on the machine used. What is most important is that you keep the re-testing consistent.
Session 1
A. 300×3 (PB was 305×1 so pretty happy about this)
B. “Miller Time” 8:12 RX
Session 2
A. 20:25 on an old school Schwinn Airdyne
A) Did the max cal in one minute instead since I am fasting this month and Got 30 Cals in 1 minute. Doing the 300 cal test on Thursday
B) Decided to do this RX for some reason lol my 1RM C&J is 265 and I am 168 lbs finished in 28:12 and it was horrible but felt better than scaling it down.
C) Did the max cal in one minute instead since I am fasting this month and Got 30 Cals in 1 minute. Doing the 300 cal test on Thursday
Session 1
A. 135/165/185/215/225/235 (3RM)
B. Granite Games Qualifier Workout 1
Session 2
N/A
Hey! Tackled the assault bike this morning! Killed me…
SESSION 2
A.) 21:19
Fell right to the ground. This is brutal but loved every minute of it.
Assault Bike Endurance killed me 23:22
Session 1 :
A, Did endurance run, 5 moderate , 3 easy , 3,3 2,3 1,3 3.5km
Session 2:
1.3RM front squat 120kg tried 140kg and my legs were done haha
2. “Miller Time” : 18:53 my legs 🙂
Res day earned!
Session1:
A. Front squat 3-Rep Max 320. 10# PR! Pretty pumped on this and it was pretty smooth.
B. I couldn’t help but Go with how good I felt this morning and wanted the 250 snatch I missed yesterday so went for it again and stuck it! New PR.. Have been waiting for that for a while!
C. Did “Commitment” since I did the GG qualifier yesterday. Used 185# and failed twice. Felt really good tho! 2,590# for total load.
Really fun day. Thank you guys!
Awesome day Kenny! Excited to see your continued progress.
Front squat – 3rm @155kg and 2rm at 161kg
Miller – 17.30 a huge weakness moving 225 clean and jerk for reps. Hope this program helps me improve that.
Assault bike 300 call – 22.31 was unsure of how to pace.. will do better next time. Big day today hurt my soul.
It always good to find out where you are at so that you can build from there. You will enjoy the process in becoming the best you can be!
Session 1
A. 125#
B. 14:54 done at 85#
Session 2
A. 26:53 on Schwinn airdyne comp
3rm Front Squat 235
Assault Bike – Have been convinced by your programming and people much more experienced then myself on here to buy one and have one coming in 2 weeks! Can’t wait!
Yes!!! You will not regret it! 🙂
Hey! SESSION 1 A.) 300lbs Pretty happy with this! Felt smooth through the first 2 reps then the 3rd was rough. Maybe 305lbs was there? But excited to see where this progresses! B.) 18:56 Mentally this was hard, 225lbs is pretty heavy for me since I only weigh 170lbs and my PR for Clean and Jerk is 265. I was pumped when I finished, cause 225lbs for 30 reps, didn’t miss one lift, I was really proud of myself. Before the workout I was thinking about dropping to 205lbs, but hitting 300lbs on the 3RM must of pumped me up… Read more »
Awesome work pushing through “Miller Time” Justin. Time to get you a little stronger! 🙂
Awesome brotha!
Part 2 300 cal row, 18:32 I did this bout 40 min after Miller time. I can’t wait hours between cause I work at night pretty much 6 days a week. I didn’t go crazy fast or crazy slow, just thought about doing 15 cal a min give or take.
Session 1
A. 275×3, a year and a half ago before injury my 1rm FS was 325
B. Used 185lbs for Clean and Jerks, nerve pain in right foot this morning so didn’t want to push it to 225lbs. 16:29
Session 2
450 calories on Airdyne 24:27
Yesterday….
Worked up to a 215 double for snatch (power than full) my snatch needs a lot of work.
GG so got thru 275 but just made a 5th attempt at that xause my jerks were suspect. Cleans are fine I am just not great overhead in the snatch or clean and jerk.
Sesh 2
Did commitment at 185 with like 3
Misses. Really need to get better overhead I also Jump like 6 inches forward on my snatch and clean.
Mahmoud
305x 3
Miller 16:26
300 cals AB
18:49
300 cal bike: 18:59 (18:51 in September…didn’t know I was that close)
I’m okay with us not retesting that.
You nasty jake
Haha nice work jake!
Granite games WOD #1: Finished 15 after the 275 Tie breaker 14:43
A: 3 rep max 345. 10lb PR
Miller Time 14:58Rx 2:45 Pr from December 8 2015 I don’t remember doing this back then but I’ll take that PR for sure
Solid improvements Michael!
Thanks coach!
A. 310 Hit 345 in September. Front rack felt heavy today. Need to get my legs back!
B. 3×10 front squats at 225 and some deadlift/bench work. Modified due to foot injury
Session 2
A. 25:03
Session 1:
A) 185/205/235/265/285/305/3RM 315 right at parallel happy with this, rock bottom at 305
PR is 335 during last years Invictus comp
B) RX 17:54 (1:31sec PR) I power cleaned and split jerk
December 8th 2015
RX 19:25
September 18th
RX 28:48
Session 2: ? Resting for 30 then going at it.