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 1x2 at 80% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x8 at 65% 1RM

Complete sets every 2 mins for 8 mins.  
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Midnight Run

Complete as many rounds as possible in 10 mins of:
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 
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Comments

Tyler Porter 3 days, 21 hours ago / Reply

Midnight Run: 3 reps
Notes: 3 rounds with 35# DB

Tyler Porter 3 days, 21 hours ago / Reply

8/1/2022 - Back Squat: 205 lbs
Notes: 205 felt like a good 80%

John Barrett

John Barrett 4 days, 22 hours ago / Reply

8/1/2022 - Back Squat: 335 lbs

Kristali Teuscher

Kristali Teuscher 5 days, 10 hours ago / Reply

8/1/2022 - Back Squat: 110.0 lbs
Notes: 110,105,95

Scott Hullinger

Scott Hullinger 5 days, 12 hours ago / Reply

Midnight Run: 67 reps

Scott Hullinger

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

Andy Rymer 6 days, 2 hours ago / Reply

8/1/2022 - Back Squat: 315 lbs

Mindy Catterson

Mindy Catterson 6 days, 2 hours ago / Reply

8/1/2022 - Back Squat: 195 lbs
Notes: 195x2 // 195x2 // 185x5 // 160x8

Jared MacLean

Jared MacLean 6 days, 2 hours ago / Reply

Midnight Run: 57 reps
Notes: 20#DB

Jared MacLean

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

Sara Woodhouse 6 days, 2 hours ago / Reply

8/1/2022 - Back Squat: 240 lbs
Notes: 240x2/225x5/195x8

Sara Woodhouse

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

Luke Sakievich 6 days, 3 hours ago / Reply

8/1/2022 - Back Squat: 255 lbs

Jason Rasmussen

Jason Rasmussen 6 days, 3 hours ago / Reply

Midnight Run: 84 reps

Luke Sakievich

Luke Sakievich 6 days, 3 hours ago / Reply

Midnight Run: 67 reps

Jason Rasmussen

Jason Rasmussen 6 days, 3 hours ago / Reply

8/1/2022 - Back Squat: 305.0 lbs

Kelsey Townsend

Kelsey Townsend 6 days, 10 hours ago / Reply

8/1/2022 - Back Squat: 155 lbs

Misty Galbraith

Misty Galbraith 6 days, 11 hours ago / Reply

Midnight Run: 82 reps
Notes: 25#; no weights on lunges; mods for wall walks

Misty Galbraith

Misty Galbraith 6 days, 11 hours ago / Reply

8/1/2022 - Back Squat: 105 lbs

Lee Adair

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

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

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

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

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

Zoe Grooms 6 days, 13 hours ago / Reply

8/1/2022 - Back Squat: 185 lbs
Notes: 185/165/135

Corey Chapman

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

Corey Chapman 6 days, 13 hours ago / Reply

8/1/2022 - Back Squat: 225 lbs
Notes: 225, 225, 205, 185

Stephanie Galt

Stephanie Galt 6 days, 13 hours ago / Reply

Midnight Run: 57 reps

Stephanie Galt

Stephanie Galt 6 days, 13 hours ago / Reply

8/1/2022 - Back Squat: 115 lbs

jana black

jana black 6 days, 13 hours ago / Reply

8/1/2022 - Back Squat: 235 lbs

jana black

jana black 6 days, 13 hours ago / Reply

Midnight Run: 73 reps

Kate Nadauld

Kate Nadauld 6 days, 13 hours ago / Reply

Midnight Run: 72 reps
Notes: 25#

Kelsey Townsend

Kelsey Townsend 6 days, 13 hours ago / Reply

8/1/2022 - Back Squat: 155 lbs

Kelsey Townsend

Kelsey Townsend 6 days, 13 hours ago / Reply

Midnight Run: 75 reps
Notes: L2 25 lb DB

Kate Nadauld

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

Ethan Paine 6 days, 14 hours ago / Reply

Midnight Run: 62 reps

Ethan Paine

Ethan Paine 6 days, 14 hours ago / Reply

8/1/2022 - Back Squat: 275 lbs

Nathan Woods

Nathan Woods 6 days, 14 hours ago / Reply

Midnight Run: 74 reps

Nathan Woods

Nathan Woods 6 days, 14 hours ago / Reply

8/1/2022 - Back Squat: 275 lbs
Notes: 275/275/250/235

Erin Goodman

Erin Goodman 6 days, 14 hours ago / Reply

Midnight Run: 71 reps

Erin Goodman

Erin Goodman 6 days, 14 hours ago / Reply

8/1/2022 - Back Squat: 170 lbs
Notes: based off #215 backsquat

Nicole Halvorsen

Nicole Halvorsen 6 days, 14 hours ago / Reply

Midnight Run: 81 reps

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