1st test session!

 

STRENGTH:

1RM Sumo Deadlift

* Still work proper hip and knee positions!

– 50% for 5 reps

– 60% for 4 reps

– 70% for 3 reps

– 80% for 2 reps

-85-90% for 1 rep

– 90%+ for 1 rep

– 2 or 3 more singles to hit your best weight

(20 minute to work up)

 

BASELINE TEST:

“Chest 2 Bar Fran”

Barbell Thrusters (65#/95#)

Chest 2 Bar Pull Ups (Chin or CTB Jumping)

21-15-9

(8:00 cutoff… This supposed to be a fast workout so you should finish in this time frame… Scale appropriately!)

* Try to do CTB if you have them even if it means scaling the pull up reps to 15-12-9 or 12-9-6, but leave the Thruster reps unchanged…

* Slight band assisted on the Kipping Pull Ups is acceptable, but try to make it a small one…

* If you scale to jumping you must do CTB and 21-15-9 for your rep scheme with bar set up 3-4″ below your wrist when standing with arms extended next to your bar…

 

POST YOUR BEST WEIGHT AND YOUR TOTAL TIME TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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