A. Sumo Deadlift - 1RM
+
Postural Endurance Test
EMOM x 10
L1, L2, L3 - Wall Ball Shots 20/14 *judge eachother*
Level 1 - 10-12 reps per minute
Level 2 - 15 reps per minute
Level 3 - 16-20 reps per minute
*pick a number and stay consistent - 20 per minute is the ideal number*
A. 205#
ReplyDeleteB. Did 13, was a little too easy - should've went for 15 (next time!)
A 315 ( never tested so I guess it a pr)
ReplyDeleteB 20-20-20-20-20-20-10-0-20-10
(Wall balls got tough and I bitched out, pretty embarrassed about my performance today)
A. 300# (PR)
ReplyDeleteB. 15's all unbroken until round 10. I did 10 & 5 there. I got bitchslapped by the ball after the 10th rep and dropped it. I think I could get 17-18 a minute.
warm up 3 rounds- 10 cal AAB, 12 ghd hip extensions, 15 squats
ReplyDeleteA. 415 (1st timer PR)
B. 20 (34 seconds each round)
A. 375 (1st timer PR)
ReplyDeleteB. 16 (unbroken through 6 rounds then broke up 8 & 8)
A) 190
ReplyDeleteB) 10s
A) 255
ReplyDeleteB) 17- to test time
20,20,20,20,20,20 (UB) 16,16,20 (broken up into sets of 4,and 5)
A) 235
ReplyDeleteB) 20 unbroken each round
A. 345
ReplyDeleteB. 9 x 16 , 1 x 20 UB . 16s felt like the right pace
A. 255
ReplyDeleteB. 20-20-20-20-17-20-18-17-18-24 (to make up a little for the 17s)
A) 465
ReplyDeleteB) 20 each round
That all you got, Chris?
A) 315
ReplyDeleteB) 20 unbroken each round
a. 345#
ReplyDeleteb. 16 (1-4); 12 (5-10)
1. 8+8
2. 8+8
3. 6+4+4+2
4. 4+4+4+4
5. 4+3+3+2
6. 2+2+2+2+2+2
7-10. 2+2+2+2+2+2
"You can always Tell when the Groove is working or Not."
-Prince