Well, we did it. We got the store up and running for pre-orders, and it’s working well. Not everything is up (sweatpants, women’s shorts, tights), but a majority of the inventory is up and ready to order. Here you go…
Today’s conditioning is the Burpee capacity test that we developed to gauge aerobic capacity at out training camps. It has been far more effective than we imagined, and we have decided to use it here to test on a much larger scale. Tomorrow there will be a form posted for you all to fill out with your results. It is INCREDIBLY important that you get accurate data, and fill out that form with it. We will be using it to both direct the program into the upcoming season, and for some larger scale research. Even if you do not normally post results, we need you to fill out the form. Also, if you train with others who don’t normally come to the site, please tell them to take the time to fill out the form as well.
P.S. – Even though I explained the test in great detail, please post any questions you have to comments.
1) Power Snatch: 4X3 – work to a 3RM, rest as needed
2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed
1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.
1b) 4XME UB C2B Pull-ups – rest 90 sec.
Burpee Capacity Test-
4 rounds of:
2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.
*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.
Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.