4/12/13 OPT test

Please make sure you are recording your test results.

Row 1000-2000m @ Z1

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3 Rounds:

150m Row

6 KBs @ 44,53,62 by round

9 Burpees AFAP

Rest 2-3min between rounds


OPT test

3 Rounds:

250m Row

15 KBs @ 62#

25 Burpees

15 KBs @ 62#

250m Row

Rest exactly 12min

R1: 3:58
R2: 4:16
R3: 4:22
And Puke

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10min Airdyne @ Z1

4/11/13

Row 1000-2000m @ Z1
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Full body D.ROM
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3 Rounds of not for time of:
Box Jump from Pause Squat - 3-4 reps @ 30-36", every rep starts with a 2sec pause below parallel, explode up onto the box, step down, compose yourself and repeat.
MB Slam - 3-4 reps @ 20-30#, these are for maximum explosiveness not time, make sure you are utilizing full body movements for each.
Scapular Pull-up - 4-5 reps, hanging at full extension, retract your scapula to lift your body 4-5" then return to full extension
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Back Squat - work to 1RM in 15min
135x10, 185x5, 225x2, 255, 275, 300, fail 315 2x
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Weighted Pull-up - work to 1RM in 15min
53, 70, 79, 96, 116, 121, fail 126
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Rest exactly 10min
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2000m Row for time
Time: 7:12.7 (1:48 pace)

4/9/13

1000m Row @ Z1
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2 Rounds not for time
5-6 Total Body Throws, 10#
4-5 Box jumps @ 44"
3-4 Depth Jumps 12" to 20"
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A. Power Clean - work to 1RM in 15min
5x95, 5x135, 2x185, 205, 225, 245, 255, 2xfail 265
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Rest exactly 2min
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B. Power Clean - 30 Reps for time @ 80% of 1RM
205
Time: 8:04
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Airdyne 10min @ Z1

4/8/13

A. Deadlift - work to 1RM in 15min
2x10 of 155, 5x265, 315, 355, 375, 405, 415

B. CG Bench Press (hands 14" apart) - work to 1RM in 15min
10x135, 4x185, 205, 225, 255, 275, 290


Rest 10min

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C. 50 HSPU for time
Time: 5:38

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20min choice cyclical Z1