Test week is upon us Ladies and Genltlemen. Rule #3 is in full effect. Keep your coffee strong and your music loud this week. Email us your PR vids.
1)Establish a 1rm Squat (yes Squat, not DL). Do NOT miss.
3 rounds of:
2:00 ME Handstand Walk
2:00 Max Distance OH Walking Lunges 135/95#
2:00 ME Row for Calories
1) 355 for a 20# PR. Juuuuuuuuuuuusssst missed 365. I mean barely.
Cond ran out of time but got some HS walks and OH lunges in 4xME each.
1.) 405#, Match. Missed 425#
HS Walk: ~210′
1) 310 +10 from start of Outlaw Power, -10 all time PR . Felt good though
No conditioning, still resting shoulder
Did walking front rack lunges 3×10 and double Unders 3×20
And some hill sprints on treadmill set at 15 degrees with the motor off
6x30sec on 30 sec rest
1) 245 +5, I missed at 255 prior though. Disappointed at only 5# gain.
(distances done in 15′ intervals)
85, 60, 60
78, 60, 60
22, 25, 20 (burpees for last round, someone got on the working rower)
1) 345(-5), 375(f)
375 was close, and a fight, but a tad too ambitious.
ME push-up: 25-45
OHL: 15-20 steps
I had to do WL class cause no other way to get to platforms/racks. Built to heavy single on Sat though, 120 easy 125kg barely missed, at the start of the program 110 felt awful, 115kg was a max if I had a good day. I deffo have 125kg and maybe 130kg better rested so I see really good gains from the 12 week cycle.
Testing after 4 cycles of Wendler:
Squat 1RM – 185kg