*Week Preview
This week is a testing week. We are going to be testing our Front Squats + Front Squat Stamina Based tester, 2k row, Burpee tester, CGBP 1RM + Batter Test and an AirBike max cal tester.
One Thing I want to make sure everyone understands. If the workout looks super tough and hard and makes you think you shouldn’t come because you can’t do it, please do not do that. If you have been coming for some time now, you know we never make you do something your not ready for or capable of.
Also, I want to make sure everyone understands the importance of Fitness Testing. It is very crucial and important to put yourself through these challenging fitness tests to track progress, stay motivated and test yourself physically and mentally. Do you ever remember going through school getting nervous for a test? Yes, I do. Fitness testing is no different, we get scared of failure, the pain, the voices of “I am not sure I can finish it”, set in. However, once you finish that test (we know we all will) it’s one of the best feelings of accomplishments and pride (sometimes we don’t meet our expectations, but that usually fuels us to keep training and improving). We all have been putting in the work, now lets test ourself and get some new Pr’s this week :).
So Southwest Strength members, I encourage you to get pumped up and mentally tough for the week ahead (I think I am making it sound worse than it actually is 🙂 ) and come out and test yourself, like you always do. Make sure you guys are starting to take note of some of these tests as we have already put them in a few times, so in order to see progress you will need to refer back to your notes (there is a good chance I can probably remember your scores, I am weird like that).
Week 3 – Tester Week of May 23
Monday – Fsq emom + Deadlift emom + Shoulder to Overhead + Arm Cash Out
*Front Squat stamina tester
A. Front Squat @ 20×1, work to a max
Rest 5 min
Front Squat @ 20×1, AMRAP @ 85% of 1RM
Rest 5 min
Front Squat @ 20×1, AMRAP @ 66% of 1RM *all FSQ must stick to a @ 20×1 tempo
B. AMRAP in 3 minutes:
10 Burpees
20 Russian KBS @ 24kg/32kg
30 Wall Balls @ 15/20lbs
rest 3 min
AMRAP in 4 minutes
10 Burpees
20 Russian KBS @ 24kg/32kg
30 Wall Balls @ 15/20lbs
rest 4 min
For Time
10 Burpees
20 Russian KBS @ 24kg/32kg
30 Wall Balls @ 15/20lbs