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Friday, 4-11-2014

10
Apr

Friday, 4-11-2014

Today we are mixing it up and doing some different kinds of fitness tests.  Some of these were taken from TheOutlawWay.com’s tests last week.  We generally don’t test these exact movements or schemes very often and they may not be “true” tests for you with this volume.  However, these are all reps and numbers that you should generally know.  Take as much time as you need between the 5 tests and it is preferred to do them in this order but its not necessary – just be sure to save the 2km row for last….it’s like a tasty dessert =)
 
Workout of the Day
1) One set, max rep touch-and-go Power Snatch 115/75
-Aim for 10+ reps, scale as needed (50%ish of 1RM)
Rest as needed then,
2) One set, max rep touch-and-go Power Clean & Jerk 135/95
-Aim for 10+ reps, scale as needed (50%ish of 1RM)
Rest as needed then,
3) One set, max rep Wall Balls 20/14
-At least 20+ reps, aiming to the 50+ mark, scale weight as needed
Rest as needed then,
4) One set, max rep chin-over-bar pull-ups
Rest as needed then,
5) For time, 2km Meter Row
 
 
Post your scores to the Whiteboard.
 

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