6/17

Day one of testing this week. 

A.
In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%. Leave the weights on the bar when you finish, you’ll come back to this.

B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups

C.
Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

D.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips

Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.

A) 405 lbs

-30 lb PR

B) 90 lbs
C) 6 reps
D) 49/20/16/26
-Pullups I went for a max set. I wanted to see the number and how I can respond after a large set. Hit 40 UB then 5 and 4.

Super stoked with the 405! This after a long competition in which I finished 10th behind some pretty good competitors. I need some serious work with my upper body endurance this summer. That’s what screwed me at regionals this year and I won’t be letting that happen again.