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).
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 🙂
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.
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
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!
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
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
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
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
21-15-9 not 15-12-9
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
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.
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!
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.
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