Alright! You’ve made it through our current mesocycle & you’ve arrived back at re-testing week! Get ready for lots of gold stars & PRs on the whiteboard! We originally tested the week of August 10th, 7 weeks ago. You’ve been training for 6 weeks now, so hopefully you’ll see some progress. In the grand scheme of things, 6 weeks isn’t that long. So don’t be discouraged if your progress is small…5# added to a lift, seconds taken off your WOD time, or a couple reps added to your score. Progress is still progress people! Here’s what’s ahead of you this week…
Monday – Retest of your 3RM Thruster. You can take it from the floor (if you’re comfortable with cleans and pulling from the ground) or from the rack – just be sure you’re taking it from the same place you did when originally testing! A short & sweet metcon awaits you – only 5 minutes of KB snatch & hollow rocks.
Tuesday – You’ve got some hang power snatch for your lifting today. 8×2 – start light and increase throughout if you can. If you fail at all, go back down in weight and work on perfect reps. Leave a little juice in your shoulders, because today you’ll retest 10 rounds of 10 wallballs & 20 DUs. I would recommend using the same wallball you did 7 weeks ago to compare your time.
Wednesday – Today you’ll retest the CFP Repeatability Test! 3 rounds – 250m row, 10 slamballs, 10 burpees, 10 slamballs, 10 burpees, 10 slamballs with 8 mins rest after each round. Use the same slamball from 7 weeks ago. Be ready to go hard each round & take advantage of those 8 minutes!
Thursday – No retests today! Our weightlift today is low hang power cleans. Stay light & work on hitting each position & speed under the bar. Some 100m sprints and 150m shuttle runs are in store for your metcon. Don’t worry, there’s some rest built in!
Friday – Today you’ll retest Cindy! All bodyweight movements – 5 pull-ups, 10 push-ups, 15 air squats, for as many rounds as possible in 20 minutes. Break things up & pace from the get-go! These reps add up quickly!
Saturday – Partner Hero WOD Zeus! Grab a partner & get ready for a little bit of everything!
Happy retesting! As always, retest/train smart…listen to your body, listen to your coaches & give it your all! We’ll see you at the box 🙂
