Assessment Day 1
Warmup
- 3-4 Rounds Not for Time 10 Goblet Squats @ 31X1 Tempo
- rest 30sec
- 10m Monster Band Walk/side
- rest 30sec
- Row 60sec @ increasing effort every 15sec
- rest 2mins
Welcome to your first assessment workout! Enjoy these 3 assessment workouts this week and then rest and relax or get some light blood flow before the first full week of training- Our 12 week program. At the end of each training you must Log your scores below in comment. I have logged my scores below as an example. This will go on for 12 weeks.
A
Back Squat
1RM – On a 20min clock build up to a max for the day
B
Back Squat
Take 85% of the total weight lifting in part A max – then perform 1 set of Max Reps at a Strict 30X0 Tempo
Example – Max Squat Part A = 100kg – Load 85kg on the bar and perform 1 set for max reps – Tempo reads as follows: 3 seconds Down 0 seconds Pause at bottom X Up as fast as you can 0 seconds Pause at top *most key is that you maintain the tempo on the way down and you absolutely cannot stop moving with a pause at the top. If you pause even slightly at the top the set is over. – Total reps listed
C
3 Sets Not For Time (NFT)
- 2 Turkish Get Ups/arm
- 6-8 Rower Pike ups Slow Controlled
- 6 Lateral box step Downs 30X0
- https://youtu.be/6O8kZDgsRmo
- https://youtu.be/LkqIu3YpRNo
- https://youtu.be/S5onhmaz_nQ
D
3mins AMRAP
- Alternating Pistol Squats *substitute box pistols if you don’t have this skill down
- *scale #2 – Prisoner Step Ups 24/20″ *whatever skill level you scale down to make note of for the future.
- https://youtu.be/SQPHJFHkNSg
- https://youtu.be/wMd5ZQxoY-o
- https://youtu.be/1YpHOaOFpu8
E
Row
60sec Max Meters
Khang
A – 160kg
B – 135kg, 4 reps
C – 12kg KB
D – 60 Rep alternating pistol RX
E – 291meter (19 cal)
A- 55kg
B- 45kg, 5 reps
C – 8kg KB
D- 76 reps prisoner step ups
E – 271meter
Good job!
A. 115kg
B. 100kg, 6 reps
C. 6kg kB
D. 60 prison step ups
E. 325m, 26cals
Todd
A – 135kg
B – 115kg, 6 reps
C – 16kg KB
D – 78 Reps scaled #2
E – 333m (32cals)
A- 70kg above parallel
B- 8 x 60 kg
C- 6kg kettle
D-Prison box 65
E-800m (bike)
6/10
A.115kg
B.6 x100kg
C.6kg
D.25 scale
E.271m
A- 190Kgs
B- 160Kgs, 9 reps
C- Body Weight
D- 24 Prisoner Step ups
E- 800M AB, 26Cals