SWOD
A. Power Clean - 1RM (15 minute time limit, warm-up included)
B. LB Back Squat - 5RM (12 minute time limit, warm-up included)
C. Press - 3RM (8 minute time limit, warm-up included)
D. Strict Pull ups - Max Reps x 1
CWOD
Tabata Burpees
Post all pre-test results to comments.
11 comments:
Power cleans:208 x1
Squat:294 x 5
Press:142 x 3
Pull ups: 10 strict
Tabata burpees: 6
Very excited about the possibilities in this program. It's very motivating to be surrounded by so many athletes with the same goals and determination. Let's do this!
Corey
power clean- 174x 1
Low bar back squat- 198x 5
Press- 110x 3
pull ups- 9 strict
Tabata burpees- 6 lowest round
pwr cleans- 198x1
back sq- 242 x 5
press- 132 x 3
10 pull ups
7,6,6,6,6,6,6,7 burpees
None of these numbers were pr's, but they were all solid lifts.
pwr cleans- 120x1
back sq- 142x 5
press- 64x 3
2 strict pull ups
7,7,6,6,5,5,5,5 burpees
Power Clean - 1x198
Low Bar Back Squat - 5x264
OH Press - 3x120
Pull Ups - 6
Tabata Burpees - 5
Power cleans:198 x1
Squat:264 x 5
Press:132 x 3
Pull ups: 7 strict
Tabata burpees: 6
Power clean: 186x1
Squat: 208x5
Press: 110x3
Pull ups: 2 strict
Tabata burpees: 4
Nice job to everyone. Really looking forward to big improvements.
119# - Power Clean
98# - Low Bar Back Squat
59# - Press
I need to work on my technique for PC. For the back squat I was highly disappointed. I have terrible inflexibility in my shoulders and made holding the bar extremely hard. I have a lot of work to do on my flexibility. Press, well that has always been a huge weekness. I have a lot to work on over the next several weeks. Looking forward to it.
Tabata Burpees-chose to do 5 reps and managed to finish all 8 cycles with the 5. I tend to burn out quickly on burpees so I think this was a good starting point.
Power Clean 230 x 1
Low Bar Back Squat 264 x 5
Press 98 x 3
Pull ups 7
Tabata Burpees 5
pwr cleans- 120x1
back sq- 142x 5
press- 98x 3
9 pullups - I won't call them strict since I thought Ricky was only referring to leg kipping when he says strict. Towards the 7th or 8th I realized I was snapping at the beginning of each rep.
Tabata Burpees- 0. Cardio is definitely my weak point.
Power Cleans- 169
Low Back Squat-242 X 5
Press- 132 X 3
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