This week we are testing a few things as our cycles have drawn to a close. Make sure your rested and well fed and make some gainz yo! If you are going to miss any of the testing days, its fine you will be able to make them up on Saturday.
This... FYI Aaron got rhabdo from this just to make it on the internets
CF2 Strength
11/11/13 Back squat 1RM
11/12/13 EMOM Double Snatch (from floor) @75% of 2RM add weight every 2 good sets
11/13/13 Front Squat 75%x4x7
11/14/13 Clean+TnG(touch and go)+Jerk to Max
11/15/13 Push Press 1RM
11/16/13 Strength Make up from whatever day(s) you missed (Pick 1)
CF2 Conditioning
11/11/13 Veterans Memorial Day workout “Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 poodRun 200 meters
U.S. Marine Corps Sergeant John Rankel, 23
11/12/13 3 Rounds 10 Overhead squats 135/95 50 double unders
11/13/13 3 Rounds 1min DB Snatch (alt) 70/50 1min Ring Dips 1min Tuck Jumps 1min rest
11/14/13 12-10-8-6-4-2 Deadlifts 255/155 Box Jumps 30'
11/15/13 Every 2:00 Run 200m x10
11/16/2013 Conditioning make up for those who missed testing Grace or EMOM 3 Thrusters 3 CTB Pull ups x12 min
CF 1 Strength
11/11/13 Backsquat 3x5 add 5lbs based off top set of most recent set of 5
11/12/13 Snatch From Hang
11/13/13 Front Squat 4-4-4-4-4-4-4 small jumps all good reps no misses
11/14/13 Clean form Hang
11/15/13 Push Press 3x5 add 5lbs based on top set of most recent set of 5
11/16/13 Same as CF2
CF 1 Conditioning
11/11/13 “Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23
11/12/13 3 Rounds 10 OH squats / 15 Goblet squat jumps (heavy) 100 single unders
11/13/13 Same as CF2
11/14/13 Same as CF2
11/15/13 Same as CF2
11/16/13 EMOM 5 DB Thrusters 3 Pull ups x12 min