We are now going into week 9 of our current cycle. This week we are hitting a deload week that should bring the system back in balance before tackling our retest week of this cycle. We will be hitting the week as written week 1 to keep all variables the same during the test week. This is a great way to get athletes to see their progress and have some benchmarks to work against. During this week we are still hitting some work up to 80% in order to keep the CNS firing hot, but reducing overall volume to keep fatigue low.
8/1/2022 - Back Squat
Back Squat 1x2 at 80% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x8 at 65% 1RM
Complete sets every 2 mins for 8 mins.
Midnight Run
10 Dumbbell Power Cleans,50/35 lbs
Dumbbell Front Rack Lunge, 50/35 lbs, 50 ft
3 Wall Walks
10 Dumbbell Power Cleans, 50/35 lbs
Dumbbell Front Rack Lunge, 50/35 lbs, 50 ft
4 Wall Walks
10 Dumbbell Power Cleans, 50/35 lbs
Dumbbell Front Rack Lunge, 50/35 lbs, 50 ft
5 Wall Walks ...
Continue adding 1 Wall Walk rep each round until time expires.
Dumbbell Power Cleans/Dumbbell Front Rack Lunge- dual dumbbell
Goal: ~4 rounds
For scoring As Many Reps as Possible. For Lunges 50ft would be 5 reps!
We are hitting a great little triplet here with the focus on midline stamina and unilateral strength. We want to make sure we are hitting quality reps from the ground to the shoulder with the power clean and then keep the dumbbells high as we move into the front rack lunges. These should be done as 50 ft unbroken or 25/25 ft only breaking minimally before coming back to hit the wall walks. The goal on the wall walks is to work on breath and a hollow position with straight arms on the way to the wall and away from the wall.
RX+: 70/50 lbs
L2: 35/25 lbs
L1:
25/14 lbs Cleans
Dumbbell Farmers Carry Lunge, 25/15 lbs, 50 ft
Scaled Wall walks
Comments
Tyler Porter 3 days, 21 hours ago / Reply
8/1/2022 - Back Squat: 205 lbs
Notes: 205 felt like a good 80%
John Barrett 4 days, 22 hours ago / Reply
8/1/2022 - Back Squat: 335 lbs
Kristali Teuscher 5 days, 10 hours ago / Reply
8/1/2022 - Back Squat: 110.0 lbs
Notes: 110,105,95
Scott Hullinger 5 days, 12 hours ago / Reply
Midnight Run: 67 reps
Scott Hullinger 5 days, 12 hours ago / Reply
8/1/2022 - Back Squat: 67 lbs
Cory Morgan 6 days, 1 hour ago / Reply
Midnight Run: 79 reps
Notes: 35lb db
Cory Morgan 6 days, 1 hour ago / Reply
8/1/2022 - Back Squat: 225.0 lbs
Andy Rymer 6 days, 2 hours ago / Reply
8/1/2022 - Back Squat: 315 lbs
Mindy Catterson 6 days, 2 hours ago / Reply
8/1/2022 - Back Squat: 195 lbs
Notes: 195x2 // 195x2 // 185x5 // 160x8
Jared MacLean 6 days, 2 hours ago / Reply
Midnight Run: 57 reps
Notes: 20#DB
Jared MacLean 6 days, 2 hours ago / Reply
8/1/2022 - Back Squat: 135 lbs
Notes: 1X5@65/95/115/135/135/115, 1X8@95
Brayden Folsom 6 days, 2 hours ago / Reply
8/1/2022 - Back Squat: 55 lbs
Sara Woodhouse 6 days, 2 hours ago / Reply
8/1/2022 - Back Squat: 240 lbs
Notes: 240x2/225x5/195x8
Sara Woodhouse 6 days, 3 hours ago / Reply
Midnight Run: 90 reps
Notes: It won’t let me add my .5 rep since I got 25ft lunge at the end 😂
Luke Sakievich 6 days, 3 hours ago / Reply
8/1/2022 - Back Squat: 255 lbs
Jason Rasmussen 6 days, 3 hours ago / Reply
Midnight Run: 84 reps
Luke Sakievich 6 days, 3 hours ago / Reply
Midnight Run: 67 reps
Jason Rasmussen 6 days, 3 hours ago / Reply
8/1/2022 - Back Squat: 305.0 lbs
Kelsey Townsend 6 days, 10 hours ago / Reply
8/1/2022 - Back Squat: 155 lbs
Misty Galbraith 6 days, 11 hours ago / Reply
Midnight Run: 82 reps
Notes: 25#; no weights on lunges; mods for wall walks
Misty Galbraith 6 days, 11 hours ago / Reply
8/1/2022 - Back Squat: 105 lbs
Lee Adair 6 days, 12 hours ago / Reply
8/1/2022 - Back Squat: 195 lbs
Notes: 185/195/175/155
Blake Jensen 6 days, 12 hours ago / Reply
Midnight Run: 52 reps
Michelle Minert 6 days, 12 hours ago / Reply
Midnight Run: 100 reps
Notes: super modified - 15# DBs, 2 rounds double DB lunges and 3 rounds single DB lunges, then plank shoulder taps (10, 14, 18, 26, 28).
Michelle Minert 6 days, 12 hours ago / Reply
8/1/2022 - Back Squat: 120 lbs
Notes: not quite my actual 80%, but pretty good.
Lee Adair 6 days, 12 hours ago / Reply
Midnight Run: 49 reps
Notes: started rx but couldn't pull of the lunges, so dropped those to a single #50.
Taylor Edwards 6 days, 12 hours ago / Reply
Midnight Run: 63 reps
Taylor Edwards 6 days, 12 hours ago / Reply
8/1/2022 - Back Squat: 235 lbs
Zoe Grooms 6 days, 13 hours ago / Reply
Midnight Run: 74 reps
Notes: 30# (so close to that 35!! just not quite ready)
Zoe Grooms 6 days, 13 hours ago / Reply
8/1/2022 - Back Squat: 185 lbs
Notes: 185/165/135
Corey Chapman 6 days, 13 hours ago / Reply
Midnight Run: 55 reps
Notes: 40 lb db, 3 of the round of 5 wall walks
Corey Chapman 6 days, 13 hours ago / Reply
8/1/2022 - Back Squat: 225 lbs
Notes: 225, 225, 205, 185
Stephanie Galt 6 days, 13 hours ago / Reply
Midnight Run: 57 reps
Stephanie Galt 6 days, 13 hours ago / Reply
8/1/2022 - Back Squat: 115 lbs
jana black 6 days, 13 hours ago / Reply
8/1/2022 - Back Squat: 235 lbs
jana black 6 days, 13 hours ago / Reply
Midnight Run: 73 reps
Kate Nadauld 6 days, 13 hours ago / Reply
Midnight Run: 72 reps
Notes: 25#
Kelsey Townsend 6 days, 13 hours ago / Reply
8/1/2022 - Back Squat: 155 lbs
Kelsey Townsend 6 days, 13 hours ago / Reply
Midnight Run: 75 reps
Notes: L2 25 lb DB
Kate Nadauld 6 days, 13 hours ago / Reply
8/1/2022 - Back Squat: 115 lbs
camille black 6 days, 13 hours ago / Reply
8/1/2022 - Back Squat: 120 lbs
camille black 6 days, 13 hours ago / Reply
Midnight Run: 67 reps
Madelyn Black 6 days, 13 hours ago / Reply
Midnight Run: 54 reps
Notes: 35, got to the 5 wall walks but did 2
Madelyn Black 6 days, 13 hours ago / Reply
8/1/2022 - Back Squat: 125 lbs
Liz Cook 6 days, 13 hours ago / Reply
Midnight Run: 57 reps
Notes: heart rate spike. No weight on 3rd round of lunges
Liz Cook 6 days, 13 hours ago / Reply
8/1/2022 - Back Squat: 125 lbs
LORYN COOK 6 days, 13 hours ago / Reply
Midnight Run: 55 reps
Notes: 30 and 20
LORYN COOK 6 days, 13 hours ago / Reply
8/1/2022 - Back Squat: 125 lbs
Ethan Paine 6 days, 14 hours ago / Reply
Midnight Run: 62 reps
Ethan Paine 6 days, 14 hours ago / Reply
8/1/2022 - Back Squat: 275 lbs
Nathan Woods 6 days, 14 hours ago / Reply
Midnight Run: 74 reps
Nathan Woods 6 days, 14 hours ago / Reply
8/1/2022 - Back Squat: 275 lbs
Notes: 275/275/250/235
Erin Goodman 6 days, 14 hours ago / Reply
Midnight Run: 71 reps
Erin Goodman 6 days, 14 hours ago / Reply
8/1/2022 - Back Squat: 170 lbs
Notes: based off #215 backsquat
Nicole Halvorsen 6 days, 14 hours ago / Reply
Midnight Run: 81 reps
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Tyler Porter 3 days, 21 hours ago / Reply
Midnight Run: 3 reps
Notes: 3 rounds with 35# DB