Friday 11.11.2022

*Coach’s Notes: Testers

Not every training day should be an all-out effort. In fact, most of the time, we should be taking the approach of sub-maximal efforts — meaning that we leave a little in the tank, with the knowledge that we will grow and adapt from repeating this type of effort, over and over again. This does not mean that we are “taking it easy,” but rather pushing ourselves at an appropriate rate.

It’s important, however, to periodically test ourselves, in order to measure progress. This concept should be familiar to anyone following this blog, as we test our lifts at the end of each training cycle. But, from a performance standpoint, we find that repeating workouts that are either “for time,” or “for max rounds and/or reps” is a great way to see where we are at any given point and time.

One last note: your performance on any one day, or on any one workout, is NOT the summation of your fitness. It’s completely normal to have days where you don’t feel 100%. The important thing is that we recognize this, do our best, and, regardless of the outcome, keep working toward improvement in the long term.

“FITNESS”

A. Every 2 minutes, for 10 minutes (5 sets):
Strict Shoulder Press x 5 reps

Build in load to today's 5-RM Strict Press

followed by....

Two or Three sets, not for time, of:
Single Arm Kettlebell Front Rack Carry x 75ft each arm
Banded Face Pulls x 12-15 reps
Rest as needed

B. Conditioning - Tester

Three rounds for time of:
27/23 Calorie Row or Echo Bike
21 Russian Kettlebell Swings (choose a KB weight that will challenge you to go unbroken for the first set)
15 Burpees

Compare to 7.15.2022

“PERFORMANCE”

A. Split Jerk Work
Three sets (6 minutes) of:
Push Jerk in Split Position x 3 reps

Build over the course of the 3 sets. Use these as a technique primer for your Split Jerk.

Then…

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in Split position

*Sets 1-2 = 2 reps @ 70-80% of 1-RM Split Jerk
*Sets 3-6 = 1 rep @ 82-92% of 1-RM Split Jerk

Goal is to build heavier than you did on 10.31.2022

B. Conditioning - Tester
Complete 21, 15, and 9 rep rounds for time of:
Chest-to-Bar Pull-up
Hang Power Clean (135/93 lb)
Bar-Facing Burpee

Compare to 7.15.2022

“ENDURANCE (AKA SWEAT SESH)”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski