Testing Week

So, this week at the gym I train at now, Humphrey’s CrossFit, it was 1-rep max testing week. For the past couple months they have followed the Wendler 5-3-1 program for 4 different lifts. They trained the back squat, front squat, deadlift, and strict press using Wendler.

Personally, I missed about 6 weeks of the work due to field exercises and other work requirements. Needless to say, I was not too worried about whether or not I established a higher weight lifted, and being as I’m getting older every year, I was confident a new personal record was not going to happen. I was okay with it. After all, about a year and a half ago I decided my goal with training was not to be the strongest but to focus on developing my weak areas, mainly my conditioning and bodyweight work.

Anyway, I’m happy with my numbers this week. I had a 24 hour duty cycle which may have hurt my back squat number and during my Army Physical Fitness test I somehow pinched some muscles and/or nerves in a shoulder blade which really effected my ability to hold a front rack during my front squat test. Regardless, here is the training from the week.

18 June 2018

Row Conditioning

Row maximum distance in 90 seconds, rest 45 seconds after each round.

370m – 385m – 386m – 387m – 400m

Deadlift – Work to a heavy 1 rep lift

135×3 – 225×3 – 315×3 – 365 – 405 – 435 – 455 – 475 – 505 – 525

For Time

21-15-9

Deadlift 185#

Bar Facing Burpee

Time- 6:50

Bike Conditioning 

5k for time – 8:34

20 June 2018

Back Squat – Work to a heavy 1 rep lift

135×5 – 185×5 – 225×3 – 275×2 – 315 – 345 – 365 – 385 – 405

For Time

25 Wallballs 20lb 10ft

20 Hang Power Cleans 95#

400m Run

15 Hang Power Cleans

400m Run

10 Hang Power Cleans

400m Run

25 Wallballs

Time – 11:28

21 June 2018 

Strict Press – Work to a heavy 1 rep lift

95×5 – 115×5 – 135×3 – 155 – 185 – 195 – 205

For Time

10 Handstand Push Up (HSPU)

2 Chest to Bar Pull-ups (C2B)

8 HSPU

4 C2B

6 HSPU

6 C2B

4 HSPU

8 C2B

2 HSPU

10 C2B

Time – 15:15

22 June 2018

Front Squat – Work to a heavy 1 rep lift

135×3 – 185×2 – 225 – 275 – 295 – 315

6 Rounds for Time with a partner (you go, I go style per movement)

6 Overhead Squats 95#

9 Calorie Row

12 Box Jumps 24″

15 Abmat Situps

Time – 20:07

23 June 2018 

4 Rounds for time

25 Calorie Row

10 Burpees

25 Calorie Row

20 Kettlebell Swings 53#

25 Calorie Row

40 Double Unders

Time – 36:53

Bike Conditioning – 1000m x5 with 3 minute rest

1:31 – 1:34 – 1:31 – 1:31 – 1:29

 

It was a solid training week. I posted some videos of my lifts on my IG account, follow me there if you want, @hulk_v2.0 I’m interested to see how things go going forward now that the Wendler cycle is over. As for tomorrow, I think a pool day is in order. Have a great week everyone!

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