Monday, September 2, 2013

9/2/13: SQUAT TEST

"Squat Test"
500m Row
rest 1 minute
10 back squats @40% of 1RM (175#)
rest 2 minutes
10 back squats @50% of 1RM (215#)
rest 2 minutes
8 back squats @60% of 1RM (255#)
rest 2 minutes
MAX EFFORT back squats @80% of 1RM (340#) until Failure (do not stand longer than 5 seconds between reps)
my Score = 15 reps @ 340#

Rest 15-30 minutes

In teams of 2 complete the following chipper

50 thrusters @135#
100 KB swings (2 pood)
150 ring dips

*The person resting on the thrusters while the other partner is doing them must hold the kettle belloff the ground.
**once you get to the KB Swings the other person must hold the barbell off of the ground while the person is swinging the KB or else the reps don't count.
***must keep the barbell off the ground during the whole time of ring dips as well.
Time: 14:41