Steel Mace 360's
PVC Pass Throughs
Comptrain Barbell Warm Up
Bergener Warm Up
Burpee box jump-over
185 lb., 30 in.
Time cap: 7 min.
I scaled this test to an 85# Snatch and 24" BBJO and that was a good test for me. I have not been doing much Olympic lifting and a 30" box jump frightens me. On my best days, I can land it on soft plyo boxes.
I finished the 4 rounds in 6:37 and felt good about the effort. The camera angle left a bit to be desired, but it still showed me some opportunities to improve my snatch. I am still hopping back instead of strictly driving up.
I liked the quarterfinal tests a lot and regret not doing tests 1 and 4 over the course of the weekend. What struck me most was the accumulated fatigue. My abs were trashed after test 2 and my shoulders were feeling it after test 4. I nearly took a rest day instead of attempting test 5. Had I done test 1, they would have been box HSPU, lighter weight dumbbells and DU. Test 4 would have been at around 80% of my true 4 rep max.
Test 1 - HSPU, DB HPC and S2O, DU
Test 2 - GHD Sit-ups, Rope Climb, Pistols
Test 3 - WBS, Row
Test 4 - Front Squat
Test 5 - Snatch, BBJO