April/May tests.

Got tired of blogging after every class, but after finishing 2 weeks of testing on Friday, wanted to at least record my new numbers:

  • clean: 80#
  • back squat: 140# (10# PR)
  • bench press: 80# (5# PR)
  • broad jump: 60″ (4″ PR)
  • 3 cone drill: 9.54 seconds (0.27 second PR)
  • 200 meter shuttle: 1:05 (2 second PR)
  • 800 meter sprint: 3:57

Heat wave.

It’s been getting up to the 50s and 60s all week … really wish it would stay that way!

Lift:
deadlift 4×5 (105#)

Met-con:
6 rounds of

  • 5 1P wall balls (10#)
  • 12 kettlebell swings (35#)
  • 20 meters backwards lunges

Time: 11:04

Core:
3 rounds of

  • 10 alternating supermans
  • 10 supermans

Pull-ups & 3 cone tests.

Tests:
inverted row pull-ups: 11
3 cone drill: 9.81 seconds

Met-con:
3 rounds of

  • 20 slam balls (15#)
  • 18 burpees
  • 16 box jumps (scaled down to 18″)

Time: 12:25

Tabata:
plank with 10# plate

The met-con was brutal, especially followed by planking lol.

Snowy week.

Been snowing all morning too.

Lift:
deadlift 4×5 (100#)

Met-con:

  • AMRAP in 8 minutes
    • 5 dumbbell power cleans to push press (20#)
    • 5 dumbbell lunges per leg (20#)
    • 10 slam balls (15#)
  • 1 minute rest
  • 4 rounds of plate drills (10#), 20 seconds each
    • press
    • front raise
    • high pull
    • bus driver
    • around head (L)
    • around head (R)
    • 30 seconds rest

Shuttle run test.

Why did no one tell me how hard a 200 meter shuttle run test is? LOL. My thighs almost started to cramp up towards the end, and afterwards I felt dizzy.

Tests:
200 meter shuttle run: 1:07

Met-con:
4 rounds of

  • 90 seconds slam ball/backwards bear crawl complex
  • 90 seconds wall sit

I also got to try out my new Klean Kanteen (that finally fits in my car’s cup holder) and Optimum Nutrition protein powder. Thumbs up to both!