Squat Endurance
10 min to test
-Max in 1 min
-Tabata
-Split Squats
-20 RM Back Squat
If done early,
EMOM for the remaining time
UB Push
7 min to test
-Pushups
-Tabata
-Press
-HSPU
If done early,
EMOM for the remaining time
Core
10 min to test
-Tabata
-Hanging Leg Raise
-Annie
If done early,
EMOM for the remaining time
Test Day 2
Warmup & Mobility
Squat Endurance Test
TABATA 14
**Successful**. Level up to Blue
Upper Body Push Test
5 Push ups
**Successful** Level up to Orange 2
Thanks for Observing Jackie!! I still canβt believe I did this!!
Core Test
AbMat Sit up TABATA 11
**Successful** Level Orange 2 for Neuro and Core.
This was a great day!!
Good job everyone!!!
Thanks Ingrid!!
Your push-ups were solid Amanda!
Squat Endurance
Split Squats with 35# DBs
Level Up to Brown
Upper Body Push
Tabatha Push Ups 5
Level Up to Blue I
Core
Tabatha Sit Ups 11
In the bank for when I finally get the DUs!
Great week so far! π
Good job everyone!
Squat Endurance
Split Squats with 30# DBs
Level Up to Blue II
Upper Body Push
Stayed at Tabata 8 – was about to get 9 for the first 5 rounds and then only got 8. π
Core
Stayed at Tabata 9 – went 11, 11, 10, 10, 9
Little disappointed, but may re-test some of them next week.
Thanks Ingrid!
Testing Day 2
Warmup & Mobility
Squat Endurance Test
30 squats in 42 seconds
Then did the TABATA = 14 (like do I really need to use my legs today??)
Level up to Blue, skipped Orange completely!
Upper Body Push Test
10 pushups to 20″
Then Ingrid showed us how to do a pushup, so..
3 pushups happened π
Yellow 2
Core Test
AbMat Sit up TABATA
Tried for 7, but maintained the remainder at 6
7,7,6,6,6,6,6,6.
Yellow 3 for Neuro and Core.
A great feeling of accomplishment for today. I was nervous about push-ups and sit-ups, happy to have them both done to a new level.
Thank you Ingrid!
Squat Endurance
10 min to test
-Split Squats, levelled up to Purple
UB Push
7 min to test
-Worked on negatives (no change)
Core
10 min to test
-Levelled up to Orange III
-Tabata Ab Mat sit-ups 9
-Hanging Leg Raise (completed x10)
Thanks Kevin!
Squat Endurance
10 min to test
Back Squat X20 @ 1.3 BW 195#
RED to RED I
UB Push
7 min to test
Push Press
Tried 0.725 x BW but failed. Did 0.7 x BW (105#) so remain at PURPLE I
Core
10 min to test
Did Annie as practice.
I will get my old shoes for next time. Many trips with the new ones. Still in the break-in phase π
Merci Ingrid!
Squat Endurance (went from purple 2 to purple 3): 20# DBs (.18 BW)
I apparently had the stack of plates a little too high, making it tougher on myself than needed to be. Will remember for next week when I attempt 25# DBs.
UB Push: Currently Orange 3. Attempted Tabata 4 push-ups. Form was getting pretty bad by round 6 so bailed after round 7. Stayed at Orange 3. Will give it another go next week.
Core: repeated 10 HLR (30 sec) + Tabata sit-ups (11). Remained at Orange 3. Need to get to those DUs consistently.
Good times. Thanks KW.
Squat endurance
20 rep max – Red (from Black 1) 205 lbs
Upper body push – Black 3 (from Black 1) 13 strict handstand push ups
Neuro and Core – Annie (Brown 1) 7:44 (down from 7:04). My shorts kept falling down so I had to stop and fix it a few times π
Squat Endurance
-20 RM Back Squat
Tested Brown II (95% of BW) @ 175#
Up from Brown I
UB Push
-HSPU
Got (2) reps = Brown I
Down from Brown III
Neuro & Core
-Annie
Time: 7:22 … Brown III
First time unbroken
Up from Brown and huge PR of 1:02.. previous PR time 8:25
Like everything else in life… some ups and downs
Rough day today…
Squat endurance: 20reps at .8BW: major fail
UB Push: .53BW: fail (strict strength has not improved in years so… No surprise)
Core: redid the Tabata 11 now that I can properly count it. Glad to be able to test Annie next time
Thanks Blake and Kevin
Squat Endurance
Purple I to Brown
Split squat BW x 0.3
UB Push
Stayed at Blue III
Push Press BW x 0.65
Core
Re tested Tabata 11
Thanks Blake!
Squat endurance
Backsquats 20 reps @ 165 leveled up to black 1 ( could have done heavier)
Upper body push
1rm strict press 132 but failed so remain the same level
Neuro and core
Annie
7:05 leveled from brown to black
Squat endurance – Tabata 11
Upper Body Push – 10 pu’s on 20″ box
Core – Tabata 9
π
Upper Body Push
Maintained Blue III with 70# x 1
Nuro & Core
Maintained Brown with Annie at 8:17
Squat Endurance
– didn’t get warmed up enough to try to match PR (too rushed)
85 x 10
110 x 5
UB Push
– shoulder didn’t want this to happen
55 x 5, 55 x 5
Core
– Levelled up from Back II to Black II
Annie
50-40-30-20-10
DUs
Abmat Butterfly Sit-ups
Time: 6:35
Thanks for letting me take over your box David
Squat Endurance
Split Squats with 25#, then 30# for BIII
Upper Body Push
Tabata 7; barely made it
Core
Tabata 10: 11-11-11-10-10-10-10-10