Testing Week In Arizona

Mon 

AM

FEV - 3 attempts at max lung capacity

grip - 3 attempts at max grip R and L

+

8 min build to max squat clean thruster in 8 min

rest 2 min - 150#

8 min amrap squat clean thruster - 75% of max

36reps @ 112.5#

PM

3 rds for time:

Run 400 m

Row 300 m

70 DU's

11:41 - I think?

Tues

AM

10 min to build to 5RM TnG Power Snatch

rest 2 min

for time:

30 KBS - 2/1.5 pd

30 burpees

30 CTB chin ups

30 box jumps - 24/20"

30 KBS - 2/1.5 pd

11 - something

PM

300 FY @ OPT - 189cal

Wed:

AM

Back Squat - build to a 12 RM - must be completed in 60 sec once set is started

(10 min to complete - max 4 attempts in 10 min once clock has started)

175#

rest 10 min

2 per team DU/burpee challenge - Max might have to join this one for numbers :)

(amrap DU's in 10 min - unbroken sets only, MUST alternate after each unbroken set, on top of every minute - perform 5 burpees each)

PM

7 rds for time:

10 power clean - 155#/100#

15 wall balls - 20#/14# to 10/9 ft

11:16 

Thurs:

AM

Reverse Shot Toss - 3 attempts at max distance 30.5ft - PR by like 4ft from optathlon

rest as needed

Max Vertical Jump - 3 attempts at max height - 19"

rest as needed

Max Broad Jump - 3 attempts at max distance - 7'7"?

rest as needed

Seated Med Ball toss - 3 attempts at max distance 22' ?

rest as needed

Grip Strength - R/L max - 3 attempts at each 39, 39

PM

amrap in 12 min - 2 scores:

2K row

rest of time max KB snatch - 1.5/1 pd - must alternate every 3 reps/arm

(sub 2K for men gets you 15 extra reps, sub 7:50 for females gets you 10 extra reps)

7:47

68+10

Fri

AM

for time:

50 TGU - alternate per rep - 30/arm - 1.5/1pd

40 T2B

30 wall walks

20 burpee jumping chin ups - 8 ft chin up bar

FOREVERRR - 31 min..now I get to do wall walks every week :)

PM - @ OPT

sprint repeat test

0-20 and back, 0-40 and back, 0-60 m and back - 240 m total

(rest 30 sec b/t sets x 4 - total time is score)

216 sec: 55, 54, 54, 53...may have paced too much

+

AD max cals in 3 min

72cal..PR is 75..my legs were shot by this point, so hard to make them push and go. 

SAt/Sun - well deserved rest - (MUCH NEEDED)

- Ate a delicious meal from Whole Foods - some pulled pork, sweet potato fries and coleslaw got a brownie too and ate it when we got back..which gave me a huge stomach ache but tasted so good!  Passed out at 9pm on the couch Friday night, got up and went to bed at 9:30pm and slept till 8:30am..slept a full 11 hours..it was amazing! Got up Saturday ate breakfast and we hung out with our friend Scott who lives in Chandler AZ, went and saw the Hobbit at IMAX, not a bad Movie, only slept for 10min during it. Michael prepared me by having me watch all 3 Lord of the Rings movies during our rest breaks from training in Scottsdale. A full 10hrs worth of LotR :) Went to Scott's Mom's house Saturday night for homemade Tamales!! She makes every ingredient from scratch, and I can't even describe how amazing these were! Went to bed again at 9:30 that night and got up at 5:30am to fly back to Memphis. Got home by 4pm and got all our grocery shopping and cooking done for the week! Sad I had to leave Scottsdale, but now that I'm back in Memphis I'm ready to attack the week. Can't wait to hopefully get back to Scottsdale in the spring sometime and train again!

This phase of new programming looks awesome and can't wait to work to get rid of this hitch!