EMOM for 5 minutes:
2 Hang Squat Cleans @ 70% 1RM
** We will spend a few minutes warming up to prescribed weight, then proceed with 5 sets of 2. This is meant to provide a warm up for both the legs and the Central Nervous System. DO NOT go above the prescribed weight. Each set should be easy and fast.
30-ish minutes to establish a 1RM Back Squat. (ref 3/2, 9/23, 12/23, 7/21, 8/5, 2/9)
Notes: The Cleans should provide a good warm-up, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 1-2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected max Squat. If you are projecting 300#, walk out with approximately 325#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
Please remember that the success of a test like this is LARGELY dictated by the mental state you are able to keep yourself in for the duration of the lift. If you are feeling like a pansy, keep it to yourself, voicing it not only hurts you but it infects the ones around you. Keep it positive! Everyone that tests today is victorious, whether you reach your "goal" or not. We've all put a LOT of work in over the last few months (well, most of us...) please remember that this doesn't always reflect in your 1RM. There are many other ways that are equally important that will not be tested today, such as: work capacity, flexibility, efficiency, joint stability Just to name a few. Acknowledge your accomplishments, you put in too much work not to.
Row 2000 Meters
Then, No rest:
Jog 800 Meters
Notes: This is NOT timed, simply a cool down. You should be able to comfortably talk, stretch afterwards if time permits. Start whenever you complete the 1RM.