052214
Capacity training will be broken into 3 phases each lasting approximately 3 months.
Phase 1) Top end strength/Skill Development
Phase 2) Muscular endurance/Strength/metcon
Phase 3) Strength & Muscular endurance building and endurance training
This week and next week I will be putting you guys through some test wods/lifts/benchmarks to get a baseline. PLEASE POST YOUR WOD TIMES, LIFT NUMBERS AND BENCHMARK SCORES TO THIS SECTION. Send me video via coaches eye to get video coaching. We did 50 hspu for time which was or first test I need those scores via this comment section or text. Also if you have done 1rm lifts in the last 2 weeks, please send me those numbers.
Tests
1rm a powerlift you have not maxed in the last 2 weeks (bench, strict press, squat, deadlift)
Max set unbroken C2b pull ups
Max dbl unders in 2 min
Bench Mark Wod:
“Grace”
30 Clean and Jerk for time
135/95#
Strict Press – 175#
2 min DU’s – 156
Grace – 2:36 (PR)
Too sore for pull-ups
Nice work on the pr buddy
Where is everyone
Strict press 110
45 c2b… Then i stopped bc shoulders are broken.
2 min DU’s: 165
Back Squat: 355
Bench: 235
Grace: 1:58
deadlift 385
double unders 80 (my chest still sore from yesterday workout)
Grace 4:07 (first time)
still sore from yesterday workout. Sorry.