Assessment Day 2
Warmup
- 3-4 Rounds Not for Time
- 5 Seated Box Jumps (step down) – build height
- rest 30sec
- 20sec Side Plank R
- 20sec Side Plank L
- rest 30sec
- 12 Scapular Push Ups
- rest 60sec
- https://youtu.be/k-z2ftl1Z04
- https://youtu.be/_R389Jk0tIo
- https://youtu.be/huGj4aBk9C4
A
Power Clean
Build to a 1RM – Take no more than 15mins to find this 1RM
B
Close Grip Bench Press
Build to a 1RM – Take no more than 15mins to find this 1RM
C
Unbroken For Time
12-11-10-9-8-7-6-5-4-3-2-1 American Kettlebell Swing 70/53 *must put the bell down between every set and every set must be unbroken to continue on. *scale back to 53/35 if needed https://youtu.be/rGQA9QXTdbU
D
For Time
10-9-8-7-6-5-4-3-2-1 Dumbbell Bench Press 70/45lbs (scale as needed) *after every set complete 1 Rope Climb 15′ *alternatively if you don’t have a rope please perform 5 Dual Dumbbell Prone Rows at the same weight
Todd
A – 98kg
B – 103kg
C – 4:27 28kg
D – 12:37 30kg
7/10
A. 70kg power clean
B. 65kg bench
C. 5min 16kg kb
D. 4:30min 10kg db
Khang
A- 100kg power clean
B- 95kg bench
C- 5 min 24kg kb
D- 10 min 20kg
A.83kg
B.112.5kg
C.16kg 3.24min
D.Bench 20kg
2 rope climbs
8 pull Dumbells Rows (starting from 8 reps)
7/10
A.55kg
B.70kg
C.5.15 16kg
D.5.16 10kg
A-61kg
B-92.5
C-3.19 8 kg
D-12.5 5.20
D -dumbell rows
A. 55kgs
B. 50kgs
C. 4:30mins 16kgs
D. 6:26mins 10kgs