Friday: My favorite Work Capacity Test!

Friday: My favorite Work Capacity Test!

Friday: My favorite Work Capacity Test!

Oh man Saturday is finally here! Rumor has it that House will be giving a speech…which just very well may take us into the next 5 years….

We’re looking forward to seeing everyone out at both the Barbell Strength Total at 11am and at Barneys for our 5 Year Anniversary Party at 7:30pm at night!

Really looking forward to it!

Friday’s Training: 

Fitness/Performance/Sport

A. Squats!
In 15 minutes work up to a heavy set:

Fitness: Back Squat x5 reps; 31×1
Performance; Back Squat x3 reps; 30×1
Sport: Back Squat x3 reps 30×0
Rest about 2-3 min after each set

B. AMRAP at 80% of A at same tempo (aka the code + NME)

C. The 10 Minute Work Capacity Test
4 min Row for Cal (1 pt for every cal; F/P/S)
3 min Pull Ups (F: Ring Row or jumping pull ups P: Chin S: CtB)
2 min Back Squat (F: Goblet Squat P/S: Bwt men; 2/3 women)
1 min Shoulder to Overhead (F: Dumbells P: 135/95 S: 155/105)