For those interested in Tier 2 of the New Comp Program, the required testers are listed below. If you need help on how to space them out in the days remaining before “decision day” (November 14th). If you’re interested in Tier 1, please email me or talk with me to put together a testing schedule.
Please message me on slack or email me at [email protected] if you have any questions. Also, feel free to come in Tues/Thurs during Comp and make up something you’ve missed as needed.
1) Build to a Power Clean max
2) Using 90% of Power Clean max, AMRAP reps in 8 min
3) Build to a 1RM Squat Snatch
5) Max weight strict weighted Pull-up (Score as BW + Ext Weight)
6) Using 85% of Max Weighted Strict Pull-up (including BW), max UB reps. So, if I weigh 150lbs and pull-up 50lbs, my total is 200lbs and my 85% is 170, which is me + 20lbs. I would perform my AMRAP set w/ 20lbs added
7) "Karen" 150 WBs 20lbs to 10 ft/14lbs to 9 ft
8) Build to a max Strict Press
9) Using 85% of Max Strict Press, max UB reps
10) Build to a max Front Squat
11) Using 85% of max Front Squat, AMRAP at 30x1 Tempo
12) Build to a max Power Snatch
13) "Isabel" (Scale weight to make this under 10 min)
15) Build to a max Close Grip Bench Press (clean grip)
16) 1 set AMRAP Strict Pull-ups
17) 1 set AMRAP Strict HSPUs
18) 1 set AMRAP Kipping HSPUs
19) Find 8RM max @ 30x1 Powell Raise (non dominant arm first) (https://www.youtube.com/watch?v=BxK60HYw760)
20) Find 8RM max @ 30x1 Trap 3 Raise (non dominant arm first) (https://www.youtube.com/watch?v=mcd7dFAfpEw)
21) Build to a max C&J, any style
22) "Grace"
23) Row 30 min for max meters
24) 16.5
1) Using 77% of Squat Snatch max, 20 reps for time. Must be Squat Snatch
2) 30 Muscle - ups for time (12 min cap) Note how reps are split up. Alternate options are 10 MU for time or 50/30 C2B for time.
3) 10 min AMRAP: 10 Thrusters 95/55 + 10 Lateral Burpees
4) 30 Strict HSPUs for time (12 min cap). Alternate option 30 Kipping HSPUs/30 Kipping HSPUs to 1 ab mat
6) 30 Squat Cleans for time, 205/135lbs, 185/105lbs
7) :20 Row for lowest split possible
8) 10 min AB for max cals
9) Pistol skill check - A = pistol barefoot, B = pistol in WL shoes, C = pistol on high box
10) 8RM DB Rear Foot Elevated Split Squat @ 30x1 per side, non dominant leg first
11) Video a couple TGU attempts
12) Video a couple of Wall angel attempts
13) Video a couple of Back Bridge attempts/progressions
14) Build to a 1RM Push Press
15) Build to a 1RM Push Jerk
16) Build to a 1RM Split Jerk
titsay
stormborns
kaledo-art
gummygunk
blakekathryn
jacobvanloon
snowghoul
janainaart
origamiaround
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