“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
Row = 96
Pull Ups = 75
Squat @ 195 = 26
S2O = 24
Total = 221
Weighed in at 191.2 this morning but rounded up.
Sunday, December 8, 2013
Saturday, December 7, 2013
12/7
AM:
12 Minute airdyne:
30 seconds 90%
30 seconds walk
rest 5 Minutes x 2 sets
192 calories, 186 calories
PM:
Alternating EMOTM 16 Minutes:
1st: 12 GHD Sit Ups
2nd: 4 Back Squat 225
Rest 4 Minutes
8 Rounds @ 85%
8 KBS 88lb
8 Box Jump 30"
8 2" Deficit HSPU
15:13
Doing a single tomorrow and then going back to 5 days a week instead of 6. Just seems I can't recover from the past couple weeks, even though this was a deload/easy week I still don't feel as good as I should so back to singles tues-thurs, fri completely off, sat/sun doubles. It was a good experiment at the very least.
12 Minute airdyne:
30 seconds 90%
30 seconds walk
rest 5 Minutes x 2 sets
192 calories, 186 calories
PM:
Alternating EMOTM 16 Minutes:
1st: 12 GHD Sit Ups
2nd: 4 Back Squat 225
Rest 4 Minutes
8 Rounds @ 85%
8 KBS 88lb
8 Box Jump 30"
8 2" Deficit HSPU
15:13
Doing a single tomorrow and then going back to 5 days a week instead of 6. Just seems I can't recover from the past couple weeks, even though this was a deload/easy week I still don't feel as good as I should so back to singles tues-thurs, fri completely off, sat/sun doubles. It was a good experiment at the very least.
12/6
Row 5:00 @ 2:00/500m
Rest 1 Minute
30 AD calories @ 85% 1:40
Rest 1 Minute
Row 4:00 @ 1:55/500m
Rest 1 Minute
AD 30 calories @ 85% 1:40
Rest 1 Minute
Row 3:00 @ 1:50/500m
Rest 1 Minute
30 AD calories @ 85% 1:42
Rest 1 Minute
Row 2:00 @ 2:45/500m
Rest 1 Minute
30 AD calories @ 85% 1:42
Rest 1 Minute
Row 1:00 @ 1:40/500m
Rest 1 Minute
30 AD calories @ 85% 1:35
Rest 1 Minute
30 AD calories @ 85% 1:40
Rest 1 Minute
Row 4:00 @ 1:55/500m
Rest 1 Minute
AD 30 calories @ 85% 1:40
Rest 1 Minute
Row 3:00 @ 1:50/500m
Rest 1 Minute
30 AD calories @ 85% 1:42
Rest 1 Minute
Row 2:00 @ 2:45/500m
Rest 1 Minute
30 AD calories @ 85% 1:42
Rest 1 Minute
Row 1:00 @ 1:40/500m
Rest 1 Minute
30 AD calories @ 85% 1:35
Thursday, December 5, 2013
12/5/13
Every 2 minutes for 5 rounds:
250m Row
10 CTB Pull Ups
Unbroken x 3, 7/3 x 2 (Need to relearn how to kip these, lats felt weak)
+
EMOTM 12 Minutes:
4 Unbroken Muscle Ups
10 Air Squats
Complete, only did 3 on last 2 minutes. Could have pushed 4 but didn't want to redline, kept it steady.
+
10 Minute cool down airdyne
complete
250m Row
10 CTB Pull Ups
Unbroken x 3, 7/3 x 2 (Need to relearn how to kip these, lats felt weak)
+
EMOTM 12 Minutes:
4 Unbroken Muscle Ups
10 Air Squats
Complete, only did 3 on last 2 minutes. Could have pushed 4 but didn't want to redline, kept it steady.
+
10 Minute cool down airdyne
complete
12/4/13
EMOTM 18 Minutes:
1st: 15 Hand Release Push Ups
2nd: 10 Alternating Pistols
completed unbroken
+
12 Minute Timer:
1200m Row
50 Toes to Bar
AMRAP Double unders in remaining time
358 double unders
1st: 15 Hand Release Push Ups
2nd: 10 Alternating Pistols
completed unbroken
+
12 Minute Timer:
1200m Row
50 Toes to Bar
AMRAP Double unders in remaining time
358 double unders
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