Monday, April 11th Test Week

Remember this is a testing week so be sure to record all your work neatly to the white board. This was your strengths and weaknesses will be taken into consideration for the next cycle. As an example, I have calculated  average back squat, front squat and deadlift for the male and female scores that were recorded to the white board last week. The average male and average female in our gym has the following numbers:

Male  DL     BS     FS    Pwr Sn         Female DL     BS     FS     Pwr Sn
390   333   270      157                           238    191    162     80

These lifts should all be a certain percentage of one another if out goal is to have balanced fitness. i.e. Deadlift 125% of the Back Squat. Front Squat 85% of the Back Squat, Power Snatch 51% of Back Squat. In the example above, coincidental the female avatar meets theses percentages exactly except for the power snatch. Because these lifts are where they should be relative to each other, I know its time to increase the deadlift (bending) and power snatch. Then bring the up the back squat to meet the deadlift, then the front squat to meet the back squat.

In the example of the male avatar, the lifts are not as balanced. The back squat is high compared to the deadlift, the front squat is low compared to the back squat and the power snatch is slightly low compared to the back squat. Increasing the DL and the FS are the priority for the average male.

I have calculated the averages for all the other maxes and capacity tests the Performance and Competition group have performed (1000m row, press, weighted pullup, Nancy, max rep pullup etc)  and analyzed them the same way. We have another week of testing so… record your work on the whiteboard OR in the “comments” section of this blog.

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Performance is in red, Competition is in blue
A) 4 sets of:

Romanian Deadlift x 8 reps @2020
rest 30 sec
Dumbbell Bench Press x 10-12 reps @21X1
rest 30 sec
Dumbbell Snatch 16 reps alt’ing arms/rep
rest 2 minutes

B) 8 rounds
30 sec Assault Bike @100% for calories
Rest 90 seconds
(Record calories each round then total calories divided by 8 equals average cal per round.)

A) On the minute, for 12 minutes:
Hang Squat Clean x 1 rep (just above knee)
(Begin at 135/95 and add 5-10 lbs each minute until max. Make it so you last at least 10 minutes)

B) 7 sets of:
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max reps @80%
Rest 2 minutes

C) 10-9-8-7-6-5-4-3-2-1
Ring Dips
Pushups (perfect, no hand release)
Back Rack Box Step Ups alternating 105/75

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531