Friday

IMG_6543
Strength
Front Squat
5@40%
5@50%
5@60%

WOD
Bergeron’s Beep Test
EMOM for as long as possible:
7 Thrusters, 75/55 
7 Pull ups
7 Burpees

This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment.  In other words, size, strength, or skill doesn’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass).  Nor does the running route, height of the wall ball target, or the model of airdyne matter.  Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.  Now no test is perfect, and if there is any bias it would be to shorter athletes.  
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of “Whatcha-got?”  So… lets see whatcha-got. 

By the way…Spealler got 17 rounds + 16 reps.

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