Catching Up (Mon 6/7/10)

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Today we’ll go on with our regularly scheduled programming, but those of you who have not yet completed your skills assessments will be finishing that up over the next few days. Here are the skills we tested (and measured) over the past few days:

Day 1:

  • 1RM Deadlift, best of 3 attempts
  • Max set strict pullups
  • 500m Row
  • 1RM Shoulder Press, best of 3 attempts
  • Max reps situps in 1 min

Day 2:

  • Max reps Wallballs in 1 min
  • 1 mile run
  • 1 min Pushups for max reps
  • Max set – Kipping Pullups

Day 3:

  • 1 RM Clean and Jerk, best of 3 attempts
  • 1 min Muscle-Ups for max reps
  • Max Vertical Leap – best of 3 attempts
  • 2000m Row

The testing has been a lot of fun in this first iteration, and it’s going to be even better when we do it again in September. As soon as everyone has gone through, I’m going to compile all the results into a spreadsheet and do some fun stuff with the data (like charts, graphs, origami, etc.) and publish the results. I’m sure Jeff will end up with the biggest deadlift at 545 lbs (pictured above), or if not at least he’ll win the award for finding the longest barbell.

Buy-In: (assuming you’ve done all 3 days of the testing)

Shoulder Press 5-5-5-5-5


“Death by 10m”

The clock will be set to beep every 60 seconds. At the first beep you’ll sprint 10m and do a pushup. At the second beep you’ll sprint 10m down and 10m back (total 20m) and do 2 pushups, and so on until you cannot complete your current round in 60 seconds.

Cash Out:

With PVC:

5 Rounds of:
Pressing Snatch Balance
Sotts Press
Overhead Squat

5 Rounds of:
Heaving Snatch Balance
Sott Press
Overhead Squat

5 Rounds of:
Snatch Balance
Sotts Press
Overhead Squat