New Cycle Tests
Fitness
A.work up to the heaviest 3 rep box step-up you can do (each side) while holding dumbbells in both hands. Note weight each side.
B.AMRAP of knees-to-elbows in one set. Multiple attempts ok. No kipping!
*No knees-to-elbows=max active tuck hang in seconds
C.max hollow plank in seconds
D.max arched plank in seconds
E.max protracted ring FLR hold in seconds
F.run 3:00 @ 85% X 3; rest walk 3:00
Performance
A.work up to a max 3 rep back squat @ 32X1
B.work up to a max 5 rep split squat (ea side) @ 30X1 --note differences b/t legs if applicable
C.AMRAP strict toes-to-bar in one set--multiple attempts ok-may rest as long as desired while on bar. Set terminates when legs touch floor/box.
D.row 4:00 @ 90% X 2; rest 3:00
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proving ground 1. n. any place, context, or area for testing something, as a piece of scientific equipment, a theory, etc. 2. n. an area where dedicated individuals test their mettle by relentlessly pursuing excellence in performance based physical fitness 3. n. Louisiana's premier strength and conditioning organization
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