Style Sampler

Layout Style

Patterns for Boxed Mode

Backgrounds for Boxed Mode

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Rig Day!

  • Home  
  • Rig Day!...

Front Squats
*reps will be determined by weight
Up to 115/80# – 8 reps
Up to 165/105# – 5 reps
Up to 195/130# – 3 reps
More than above – 1 rep

Upper Body Pull
*if test is completed early, perform a 5 minute EMOM with last successful test for 5 reps

Lactic Tolerance
*we will test your lowest of the two previous tests. If you pass that level, you’ll be able to attempt the next level on the next test day (if you’d like).

Hmmm. What level is AWESOME??

Related Posts

14 Responses to “Rig Day!”

  1. Front Squats
    55×8
    85×5
    105×5
    105×5 (wasn’t paying attention)
    115×5
    125×5

    Pullups
    4 strict
    Attempted the 15# but couldn’t quite get to the top (apparently I weigh more than last time)

    Fran
    21-15-9
    Thrusters @55#
    Jumping Pullups (was going to do pullups but thrusters took all my energy)
    Time: 5:20

    Everything felt like a challenge today lol
    Thanks Kevin. Good work everyone 🙂

  2. Front Squats x3
    95 – 135 – 165 – 185 – 190(x1)
    Goal was to hit previous PR (185×3), and then tried for 5# more…coming up from rep 1, felt a major muscle knot in my quad making a comeback, so I racked it and left it at that. Next test day, I’ll be in better shape I’m sure!

    Upper Body Pull
    Tried to match my previous 5s chin over bar hold…AND DID WOOHOO! Then tried for 15s, couldn’t quite get to 10. Goals to work on! Did a few sets of 5 scap pullups.

    Lactic Tolerance Test
    Previous was Orange. Tried for Orange I –
    21-15-9
    Burpees
    Jumping pullups

    At 6 min, I was at 5/9 burpees. I’ve seriously lost capacity on the jumping pullups…last time around, I was able to start with 10 unbroken, this time I was doing sets of 3 right off the hop…oof.

  3. Front squats
    Sets of 8 , 5 and 3 to get to 115# for 3. No Gains here still blue and my weekest score. Need to work on this !

    Upper body pull
    Did 3 Pullups with a 20# kettlebell . For brown I. Attempted with a 25# bit couldn’t quite get my chin over !!

    Lactic tolerance
    15-12-9
    Thrusters 55#
    Jumping chest 2 bar pull-ups
    4:20
    Purple I. Will attempt higher level next time

  4. Front Squats

    Up to 115# – 8 reps
    Up to 165# – 5 reps
    Up to 190# – 3 reps
    205-220-240 x1
    Match last level achievement

    Upper Body Pull
    5 minute EMOM
    0.45 BW Pull Ups (60 KB+5# plate)

    Frand 15-12-9
    95# Thrusters
    Pull ups
    Time–>5:29

    Thanks Kevin!

  5. Bent Over Barbell Row
    Find 10 rep max

    45-55-65-75-85#

    For time
    75 Burpees *every min, complete 5 hanging knee raises. First min starts with hanging knee raises.

    10:37

  6. Front Squat 80# x8
    – Yellow 2 to Yellow 3 🙂

    Upper Body Pull
    – did 2 sets of 5: 5 sec chin-up negs (again)
    – stayed at Orange 2

    Lactic Tolerance
    21-15-9 body builders & jumping pull-ups (meant to do the next level up oops!)
    – stayed at Yellow 2
    – next week – Orange

  7. Front squats
    95×8
    135×8
    185×5
    195×3
    215×1
    Blue to Purple (30# PR)

    Upper body pull (Pull ups)
    BWx0.25
    BWx0.275
    BWx0.35 (60# KB & 5# plate)
    Brown to Black I (25# PR)

    Fran
    21-15-9
    Thrusters 75#
    Jumping CTP pull ups

    Didn’t finish in time, (started to get a lot of pain in my gut half way through so I had to take 4-5 breaks in order to keep going, I was fine about 1/2 hour after) completed 15 reps of both though! So I will take that as a win.

    Stayed at Blue I

  8. Yay Mel!

    Front squats
    Up to 125# for 3. Moved up a notch to blue 2

    Upper body pull
    Did 3 Pullups – no change (but heavier to lift, so sort of a win??)

    Lactic tolerance
    15-12-9
    Thrusters 55#
    Jumping C2B
    4:56
    Moved from blue 2 to Purple

    All in all, a surprisingly good test day!

    Thanks Roxanne

  9. Front Squats
    Up to 155# – 8 reps
    Up to 165# – 5 reps
    Up to 190# – 3 reps
    215 x1
    Up one level 🙂

    Upper Body Pull
    3 tries at a strict and the rest
    Was practice 🙂
    Fran 21-15-9
    65# Thrusters
    JPU
    Time–>4:33

    Thanks Roxanne

  10. Front Squat
    55# x8
    70# x8
    80# x8
    90# x5
    Ran out of time, but felt heavy today!

    15s over bar hold

    21 – 15 – 9
    Burpees
    Jumping Pullups
    Hit 6:00 cap with 6 reps left.
    Last time was 5:43.

  11. Front Squats
    105 x 5, 125 x 3, 135-145-150# Purple I

    Upper Body Pull
    8 minute EMOM with last successful test for 5 reps
    3 scap pull-ups

    Lactic Tolerance
    21-15-9 bodybuilders & jumping pull-ups
    4:57 so moved up to Yellow III

    Thanks Roxane!

  12. Front squat
    Worked up to 220#. Up from 190# last.

    Upper body pull
    3 pull ups strict. I promised Kevin my chin went way over the bar.

    Fran variant.
    Forgot what I was at. Redid. 21-15-9. Thruster 65# and jumping chin ups.

    Improved from 4:27 to 3:41. I’ll test higher next time.

  13. Front Squats
    135 x 5, 185 x 5, 205-225-240-250# = Brown 1

    Upper Body Pull
    Strict Pulls Ups – 3 – Blue 1

    Lactic Tolerance
    21-15-9 bodybuilders & jumping pull-ups
    5:43 moved down on this one to Orange 1

Submit a comment

Leave a Reply