Melissa and Andy
Workout of the Day
1X3 Front squat @ 40% front squat 1-rep max
1X3 Front Squat @ 50%
1X3 Front Squat @ 60%
“CP Battery Test” (Last time done was January 15th 2015)
Build up to 1RM Power Clean in 8:00 (starting from empty bar)
Rest 2 Minutes
8 Minute max Power Cleans @ 90% 1-rep max
NOTE: I see you there looking all confused. You’re wondering why you’re attempting to read this before getting out of bed…and you, yeah you, sitting there wondering when your coffee is going to kick in…and I see you too, sitting there at your desk not doing what you’re supposed to do. Pay attention…here it goes. Yes. We’re just front squatting today for strength. This is the ending, not the “end”, but the ending of the current squat program. This is the deload phase. Yes, it’s very light. That is done by design. Next week we’ll be testing your front squat.
The CP Battery Test. The Creatine Phosphate Battery Test is your personal energy source, Your ‘battery” that can be drained and recharged. Here’s how the test goes: You’ll grab an empty barbell, set it on the ground before you, at the start of an 8 minute period you will power clean the bar. You will continue by adding weight to the bar and power cleaning for the entire 8 minute period. No more, no less. You will find your 1-rep max. You will give this 8 minutes everything you have and lift your TRUE power clean 1-rep max!
Then you’ll rest for 2 minutes. No less, no more. During the 2 minute rest period you will make your barbell 90% of the 1-rep max you just lifted.
Upon completion of the 2 minute rest period the coach will start you on another 8 minute period. During this 8 minutes you will perform a max number of power clean reps. You will give it your all and achieve a high score.
Post your scores to.