April 13th, 2016

A. Front Squat
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 80%
Rest as needed between sets

B. With your 1-RM Strict Press, accumulate 2 minutes in an Overhead Hold. Record the time it takes you to complete this.

C. Establish a max weight for 100 meter continuous 1 Arm Farmer’s Carry (use a Dumbbell, Kettlebell, or Farmer’s Walk handles)

+

2 Minute Assault Bike @120% of 10 Minute Max Cals Pace*
Rest 60 seconds
x 6 sets

*To determine this pace:
Take your max calories in 10 minutes and multiply it by 1.2
Then, look to work at the corresponding RPMs for what number you get:
220 cals – 72 RPM avg
210 cals – 71 RPM avg
200 cals – 70 RPM avg
190 cals – 69 RPM avg
180 cals – 68 RPM avg
170 cals – 67 RPM avg
160 cals – 66 RPM avg
150 cals – 64 RPM avg
140 cals – 63 RPM avg
130 cals – 62 RPM avg
120 cals – 61 RPM avg
110 cals – 60 RPM avg
100 cals – 59 RPM avg

For example, if I got 130 cals on my 10 minute test, then 120% would be 156 cals, and my goal will be to hold between 64 and 66 RPMs for the entire 2 minute work piece.
PLEASE NOTE: if this pace is too difficult for you to repeat, then drop it down to something that you can maintain (and recover from), to keep the same output for all 6 sets.

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24 Comments

  1. A. 75, 95, 110, 125, 125
    B. 90#, 2 minutes unbroken 😀
    C. 70lb
    D.
    1) 62
    2) 61/62ish
    3) 58
    4) 56
    5) 57
    6) 61 – started at like 58-59ish, went up to 61 at 1:15 mark, then 64 for the last 15 seconds or so.
    Definitely overestimated my work capacity here. I should have aimed for 60 RPM; 62 was unsustainable but I didn’t realize that until it was too late (clearly). It also would have been smarter if I had built up to 60 or 62 or whatever during each set rather than trying to hit 62 and keep that going.

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  2. A. 160, 190, 225, 250, 250
    B. 140 unbroken -2 min
    C. 115 both sides
    D. 64
    64
    59-64
    53-60
    51-55
    59-65
    Leg pump!! Everything felt good today until the ass bike! Damn Daniel 👟👟

    Liked by 3 people

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  3. A. 165-265
    B. 2:26 @155
    C. Complete with 105#
    D. Done

    First day back after surgery last Thursday. Splints out tomorrow, so I should be able to use my nose starting then. Assault bike was very tough. Kept it at 64-65 mouth breathing like a dog. Front squats felt heavy. Expecting an extended adjustment period as I work back in. Gonna have to build slowly. Overall just grateful to be back! Feels good to move again!

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  4. A)155
    B) 5:59 at 185. Went off 1-RM from a few months ago since I couldn’t test last week. Real Bad Idea.
    C) 105 did it once. That sucked
    D) Kept it between 62-64. 168 total. That felt good.

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  5. A. 155, 185, 215, 245, 245
    B. 135/5:30 5 sets… Maybe 6. Brutal.
    C. 115 per arm. Once and done… No seconds for me.
    D. Aimed for 65 Rpm per set… Was not attainable scaled back a little bit.
    28, 27, 25, 26, 26, 28 cals

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  6. A. 103,133,153,178, 178
    Squats felt good!
    B. 4:20 at 108. I broke 3 times. This was really hard!
    C. 50 lbs. with the bars (not sure how much they weigh). Rough.
    +
    20, 21, 21, 20, 21, 20
    The roughest. I think my average RPM was more like 55 😓

    123 total

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  7. A. 150, 180, 205, 235, 235
    B. 2:45 @ 150 – 1:15, 0:45
    C. 90+that bar thing
    D. 177 cals. Aimed at 64-66. Kept it between 62-66.

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  8. A: 95, 110, 125, 145, 145
    B: 80 lb overhead hold, went 1:10, rested 30 seconds, and then finished it for a total time of 2:30
    Skipped the farmers carry because of time
    C: did the ten min air dyne test and got 120 cals without roll over and 122 with the roll over. I tried to just continuously get 12 cals a min as a pace and that worked out to being about a consistent 58-60 rpm. Did this rather than guessing my pace for the workout because I’ve never done this test and thought it would be a really useful number to have!!

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  9. A. 103, 123, 143, 163, 178; I think maybe I could have gone a bit heavier these felt good!
    B. 93 overhead went 1:00, :30, :30 took 3:00 total
    C. 50 on the bar so 75?
    D. Goal was 59 rpm went from 62 to 59 then as low as 56 then back up I was all over the place but ended with 133 cals. Need to get better on the ass bike.

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  10. A. 165-265
    *beltless and felt good. Focused on bracing for every rep.
    B. 145 -2:18
    *will change my grip the next time I do this, started to hurt the wrists the last minute.
    C. 115
    *probably should have went heavier on my right side.
    D. Done, kept every round between 70-73 RPM. I did drop below 70 about 4 times total but only for a second or two. Was able to stay aerobic but legs were still burning.

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  11. A. 105, 125, 145, 160, 160
    B. 113 – 2:30
    C. 75#
    D. Total of 132 cals. Kept up the 61 pace the first 2 rounds, fell off to between 54-60 the last 4.

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