Take the Plunge
Deadlift
3-3-3-2-2-2-1-1-1
*Sets of 1 should not exceed 95% of your 1 RM
~Rest 5 min~
3 x 10 reps deadlift @ 50%
“Mile Love”
For time:
As fast as humanly possible…
Run 1 mile
Every 100m 10 push-ups and 10 squats
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Post loads and time to comments.
10 Rounds (New round starts every 3 Min)
100m run
15 KB Swings @ 2 Pood
20 Situps
(Pick a Weight for the KB that you can do all 15 on the first round…) If you don’t finish a round in the 3 min cap, it turns into a 30 min AMRAP)
*Competitor: As prescribed
*Established: 1.5 Pood
*Recruit: 1 Pood
Post your results to comments.
10 minute practice of...
Competitor
Established
Recruit
5 rounds of 12 minutes, which ever comes first of...
Scaling...
For Time:
Bench Press x 20 reps @ bodyweight
Deadlift x 20 @ bodyweight
50 jumps over 10″ object
Bench Press x 15 reps @ bodyweight
Deadlift x 15 @ bodyweight
40 jumps over 10″ object
Bench Press x 10 reps @ bodyweight
Deadlift x 10 @ bodyweight
30 jumps over 10″ object
*Competitor: As prescribed
*Established: 80% BW
*Recruit: 50% BW
Post results to comments.
There are a lot of tests out there to test your anaerobic power and capacity, but you typically need special equipment. Like the Wingate test you need a special bike and computers and the Kansas Squat Test you need an external dynamometer.
However, Dmitry Klokov, came up with a "workout" that I would like to experiment with a little bit to test YOUR power and capacity.
The Workout:
3 sets of the following:
Squat with 70 kg / 154 lb x 10 reps +
Jump with 20 kg / 44 lb x 10 reps
View Dmitry doing the workout HERE.
If you complete the test please post your weights and times to comments. I want to do some calculations on your results to see where everyone stands.
Please scale weight to your ability.
