Wednesday, July 13, 2016

We're going to help you track your progress

Kassi doing a power clean.
I'm a big fan of knowing what your maxes are for most of your lifts. Most of what we program is based on percentages of your max, so it's good for you to know your numbers. The nice thing about knowing your maxes is that you have an easy way to track your progress and actually see that you're getting stronger. I even have this page to help you track your strength stats.

But what about overall fitness? I'm seeing some demand for conditioning benchmarks like our strength ones. I want to be careful because I see too many gyms overemphasizing benchmarks. I don't want to waste too many days testing, and I don't want you to judge your self-worth based on your benchmarks - but it is helpful to see progress and I want to help you measure that.

I try to get a 1RM test in 3-4 times a year for each lift. I'm going to try the same thing with some conditioning benchmarks. Yesterday's was one that I'm going to use again. It's a good bodyweight conditioning test. You can easily see if you're getting better by going faster. We'll also throw a 2k row at you sometime - that's a pure test of how much you can suffer. And I'll get some type of heavy-fast workout to test power.  Those plus the core lifts should give you some way to see how you're progressing.

I see everyone doing much better - your movement patterns are great - but it's hard for you to see your own progress without measuring something. Our programming is set up to not beat you down, so you may not think you're getting as good of a workout as you really are.  Everyone beat my expectations (by a lot!) yesterday. It will be good for you to be able to track that yourself.



Workout

squat 3x5
2 pull-ups between sets

then

EMOM 20:00
7 goblet squats
7 swings



Endurance Option

accumulate 15 squats at 5RM
2 pull-ups between sets

then/or

EMOM 20:00
7 goblet squats
7 swings
skip rounds as needed to stay below AeroMAX



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