Testing day today:
A. Find your 1 rep max back squat.
I know some of you are itching to find this out, as you’ve gotten stronger since your last 1 RM. For those of you who are fairly new, this will give you a starting point, and something more accurate to base your percentages off of.
B. Baseline – 500 m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups/ring rows.
Compare to Aug 8 2013, Jan 8 2014, or your final Baseline from your On Ramp.
C. 90 hip extensions, 90 mountain climbers. Partition as needed. For the mountain climbers, make these deliberate, not dynamic as we sometimes do for a warm-up. Start in a plank and bring your knee up to touch the elbow on the same side. Each rep starts with both feet on the floor (i.e. you’re not jumping between legs). One rep = one knee + elbow touch, so 45 per side.
Awesome job everyone on all the PRs. Very impressive.
A) 220#, tried 235# twice and failed twice. Oh well. Another day.
B) 5:08 – a 4 sec PR
C) hip ext with 25# plate and mountain climbers as is