October 11, 2021

Posted By: Christi

Test week! We are going to be testing our back squat along with revisiting some of the workouts we have done over the past 9 week cycle. We are fans of doing this to help see the progress you have made but also don’t want it to turn people to turn into stress balls over it. Remember that lots of variables go into setting new PR’s and the training cycle is just one of them. Have fun this week and get after it!

Part 1
Back Squat

20 mins to find a 1RM for the day.

Starting our week off with finding a 1RM in the back squat! After the box/pause work these should feel good! Make sure to get good and warm with some lighter weight sets before climbing up into the heavier loading as you go for a heavy single for the day. Be smart with build up weight and use a spotter or safety bars if you need it.

Part 2
“Christine and Helen”

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 24/20 in
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Goal: Sub 22 min

Compare to 9-1-21

This is going to be a retest from the last cycle. We last did this workout on 9/1. This is a combination of Christine and Helen. Ideally, you are doing this workout the same exact way you did it the first time around. The row and the run should take roughly 2-2:30. Deadlift should be a moderate to light weight. This should be a weight that you can move in an unbroken set or at most two sets per round. Ideally, for the box jumps you are jumping onto something even if that is only 10″ off the ground. Kettlebell swings are to be done at a light load and you should be able to work with an unbroken set of 21 or at most two sets per round. The pull-ups can be done within 1-3 sets as needed. Those who has to modify this movement should modify to a variation that allows you to transition smoothly from one movement to the next.

Post Work
1-2min per side Banded Hamstring Stretch
1-2min Banded Lying Leg Crossover Stretch