This week will look very different than most. You’ll notice far fewer options on additional accessory work; that’s because we want you relatively fresh to hit some tests at high intensity and full effort. Our goal this week is to establish some baseline numbers as we enter our new training cycle on Monday, September 11, 2017. If you have any friends who have been looking for the right time to start a program, please let them know that the time has come!
If you’re competing at Granite Games, please follow the Granite Games Preparation Week program at the bottom of the page.
Primary Training Session
THIS IS A TEST! Please be sure that you perform these as prescribed, and post your scores. We will revisit these tests in this format.
A.
Against a 10-minute running clock…
Event 1
For max load, in 3 minutes:
5 Snatches
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
When the running clock hits 5:00…
Event 2
For max reps:
30 Seconds of Front Squats (275/185 lbs)
Barbell will be taken from the ground. If the bar hits the ground before the 30 seconds is over, the set is over.
When the running clock hits 7:00…
Event 3
Complete as many rounds and reps as possible in 3 minutes of:
5 Thrusters (115/75 lbs)
10 Strict Handstand Push-Ups
Rest 15 minutes, and when the clock reaches 25:00…
B.
Event 4
For max calories:
90 seconds of Assault Bike
Rest 30 seconds
When the running clock reaches 2:00…
Event 5
For time:
100-Foot Handstand Walk
Performed in 25-foot unbroken increments.
Time Cap = 3 Minutes
Rest 10 minutes, and when the clock reaches 40:00…
C.
Event 6
“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.
Rest 10 minutes, and when the clock reaches 55:00…
D.
Event 7
Complete as many rounds and reps as possible in 8 minutes of:
Row 1000 Meters
Immediately followed by as many rounds and reps as possible of…
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
Optional Additional Training Session
Twenty sets of:
30 second Assault Bike @ 60-65 rpm
30 second Assault Bike @ 45-50 rpm
Granite Games Preparation Week
Twenty Sets of:
30 seconds Assault Bike @ 65-70 RPM
30 Seconds of Assault Bike @ 45-50 RPM
Perform this on Thursday if possible. If you travel on Thursday and won’t be able to do this, do it on Wednesday and take a full rest day on Thursday.
1. 240×5. no misses
2. 6 front squats ( 1 clean + 5 seats)
3. 3+1. could probably have been more aggressive on hspu sets
4. 62 cal bike. 45 cals at 1 min mark. my 1 min PR for this is 59.
5. 1:43
6. 19/ 12/6
7. 3+1
1) 700 (140×5) no misses
2) 4
3) 4+5
4) 18 cals (really weird Marcy? bike)
5) 1:30 (50m uphill, 50 downhill)
6) 7/4/3 (strict L sit)
7) 1+10 (ran 1k…should have done 800 instead)
Bad day. Intensity wasn’t there.
1) 240 5/6 probably could’ve gone a little higher
2) 7 should’ve gone faster
3) 2 even
4) 47 airdyne
5) time capped. Pissed about this one. Went 50′ unbroken easily. Failed the first 25′ back due to form being sloppy. Completed 25′ after that. Failed again due to sloppy form. Then failed after about 22′. Couldn’t do more than a couple feet after that and arms were completely gone.
6) 7-8-3 these were more of a mental struggle
7) 2+10 row in 3:52
Baseline numbers to push in from! Time to put in the work!
Good tests and reminder to hammer gymnastics work this coming cycle.
Tweaked back so defo did not smash this, super annoying not to be 100% (more excuses I know)
1) 85kg x 5 = 425kg
2) 125kg x 4
3) 40 reps
4) 44 cal
5) 1:34
6) 90 sec – 8
60 sec – 5
30 sec – 3
7) 1+530m (couldn’t row well cause of back)
Hope your back heals soon buddy.
Thanks dude! Me too
Heal up…broken athletes don’t perform well, so that has to be your first priority.
Thanks will do, just going to rehab and get things sorted the next few days. Will take it easy
Also running day behind:
1) 615lb went 3/6 at 205, terrible start
2) 5
3) transcribed 15 thrusters + 10 SHPU on my white board, so got through 5 SHPU in rnd 2, fail
4) 37 cal AB
5) 3:12
6) 13/7/6
7) 2 RDS + 10 BBJ
Snatches we’re disappointing, 205 is 85%.
Day behind
Everything done RX
1. 225# x 5 (should’ve went heavier. No misses) PR
2. 5
3. 2+8
4. 60 Cal AB PR
5. 1:10 PR
6. 15/5/6
7. 2 Rounds
Gave my all on these workouts. I know this is a test week but I PR’d a lot of these tests
Great work jeffrey!!
Dang! Solid progress buddy!
Event 1: 900 missed 1 attempt hit next 5 (180 lbs)
Event 2) 10 reps
Event 3) 4 rounds on the dot
Event 4) no air bike so I did the rower 41 calories
Event 5) 0 I can’t handstand walk ?
Event 6) 0 can’t muscle up either ??
Event 7) 1.5 rounds
Event 1 – 325 (snatches at 65kg) Event 2 – 0 (that weight is my 1RM clean) Event 3 – 1 + 13 Event 4 – 43cals Event 5 – 0 Event 6 – 1 in the first 90 (shoulders did not feel good so I called it after going for the second) Event 7 – 1 + 21 Being my first week back into training my body was not ready for all this, felt like I had no energy which was evident on the bike since that’s below even my max cals in a minute. Was being smart with… Read more »
Something to build from but the most important thing is that your back!
Event 1 = 550 (snatches @ 110#) Event 2 = 0 (8 front squats @ 135#) Event 3 = 2 rounds **shspu are finally becoming a reality** Event 4 = 25 cals **StairMaster AirFit bike** Event 5 = 0 (accumulated 75ft by taking two steps repeatedly — there’s only up from here!) Event 6 = 9, 8, 5 **bar muscle ups** (physical therapist said no on ring muscle ups, but gave me an okay for bar muscle ups) Event 7 = 2 rounds exact (still kipping, trying to get that butterfly down) Can’t wait to get started on the new… Read more »
E1: 220 for 5 reps (first snatching in like 3 weeks, wooo)
E2: 8
E3: 2+5
E4: 37
E5: 3:16
E6: 11/6/4
E7: 1+15 (not a lot of gas left on this one, was able to get a good push on second set of BBJO though)
He’s back!
Event 1: 145 for 5
Event 2: 7 reps
Event 3: 3+7
Event 4: 25cal
Event 5: 1:14sec
Rested 5 min
Event 6: 13 (11/2), 6, 4 died….
Rested 5min
Event 7: 1+500m
First day of school for me…was on a time crunch.
Event 1: 175 for 5
Event 2: 0
Event 3: 3+4
Event 4: 36
Event: 5: 1:32
Event 6: 18/11/6
Event 7: 2 rounds even.
Event 1: 195 for 5 (felt good hit all in 5 attempts)
Event 2: 7 (failed 8th attempt)
Event 3: 1 + 10 (SHSPU still a work in progress)
Event 4: 47 calories
Event 5: 0 total meters (practicing every other day, still just can’t get em for any significant distance)
Event 6: 8/4/2
Event 7:
Row finished in 3:27, 1 round + 24 reps in remaining time (rowed too hard, couldn’t catch my breath)
1. 235×5 with one miss for 6 total attempts.
2. 6 FS. Didn’t warm up clean like a dingus
3. 3 rounds on the dot.
4. 56 cals
5. 1:31 had a miss on the first 25 and second 25 then last 50 went UB.
6. 20-13-7 (muscle ups felt like butter)
7. 2+15
Strength accessory and Gymnastics work paid off emensly since I joined. Thank y’all.
Solid day of testing buddy! ?
Strong work on the muscle-ups!
Morning session
10 Sets 30/30 Bike
-140 Cals
Afternoon session
1. 225×4 missed 1&2, lazy on pull- 4 reps felt easy
2. 7 Front Squats, capped on time
3. 2+9 shoulders done on HSPU for some reason
4. 45 Cal Bike- wanted 50, +10 next time for sure!
5. 2 UB 25′ Sets
6. 11/6/6- first set felt blah from Bike still, working on mental game when tired.
7. 1 + 20
1. 5 reps at 235. 1175 total. 1 failed rep.
2. 8 reps
3. 2+11. 41 total. Hands were too close on 2nd round of hspu.
4. 41 cal
5. 2:24 rx. Took extra 30 sec rest before starting. Zero fails.
6. 15,6,4. 25 total. 3 no reps. Left pinched on the kip.
7. 2+24. 74 total. Had a no rep in my last set of pull ups which cost me.
Event 1. 5/5 @103.5kg, I think last time I did this I did 102.5kg haha baby PR
Event 2. 4 reps, last time I did this I failed the first clean haha
Event 3. 3+2 thrusters
Event 4. 50 cals, I suck at high power output
Event 5. 55 seconds
Event 6. 24 MU, I have terrible core/midline endurance!! Got sloppy fast.
Event 7. 3 rounds, box facing
Solid work dude!
Thanks bro. Do you guys have some sort of benchmark scores for each of the events? Like open level/regionals level/games level etc?
Crushed this man!
Cheers bro
Event 1
5/5 @ 115 – 575 total
Event 2
2 @ 185
Event 3
11 reps (1st time doing more then 3 strict HSPU)
Event 4
23 Cals
Event 5
50′
Event 6
0/1/1 (got 1st ring muscle today)
Event 7
1+16
Congrats on your first muscle-up!!! I will be excited to see where you are at when we retest!
Very stressful start. Gym was packed and was limited on space, I was very happy to make all things work out though. Gave it my best Snatches 190 went 4-6 arm. 185 was there, risked the 190 in training. Snatches felt good Max front squats- 5 Had a lot of pressure had a bunch of people staring at me that hasn’t seen me before, should have turned into a monster versus wimp out Thruster/hspu– 2+6 Gym started to clear out finally Bike– 41 80+ rpm happy with this Hsw– 1:00 Was breathing very heavy was considering resting another 30, but… Read more »
It’s all charcuterie building! Nice work dude!
Thanks! Yeah we were concerned about being able to get the bike at the right time and all, remained calm and said control what we can control!
My life. ??♀️
I want someone to build me a charcuterie…I am hungry. 🙂
Haha damn spell check!
Session two
Assault bike stroll through the meadows catching butterflys and leprechauns
241 cals total
Mobility
???⬆️