The purpose of testing is to gauge your current strength level before beginning our strength program. Upon establishing these numbers we will work between 70-85% for the length if the phase.
Why 70-85%? I consider these percentages safe for the beginner to intermediate athlete to focus on form while being challenged by an appropriate training load.
If for whatever reason you are unable to lift heavy, just focus on the warm-up or option section and treat that as your training for the day.
[Note] If attempting a “heavy back squat or bench press” please ask a coach or fellow athlete, someone of similar height and strength, to spot you.Also, if done correctly, there should be very little to no time left to add in additional conditioning work. If there is time left, then follow the training protocol. Your goal is to recover for the next day.
Again, showing up early is on time. Showing up on time is late. Show up early and get yourself properly warmed up and do your thing.
Oren
Daily Notes for Testing
-Focus and limit distractions.
-Know your lifting limits.
-Build with confidence.
-Ask for a spot when needed.
Warm-up – NFT Complete 3 Sets
10 Cal Bike
10 Goblet Squats, 53/35#
10 Push-ups
10 Alt Lizard Jump/Step (Total)
10 Ring rows
Test 1
1RM Back Squat
Test 2
1RM Bench Press
Then…,
Easy Option 1#
Bike or Row in remaining time if any.
Strength Option 2#
30 Turkish Get Ups
OYO
Couch 1:30 e/s
Extended Lizard 1:00 e/s
Child pose 2:00