Benchmark #4 – “Rump Roast”
May 12th, Saturday, we will be doing the initial test for Benchmark #4 – “Rump Roast”.
All “classes” are canceled but we will have Benchmark Testing at 8 AM, 9AM, 10 AM. Fun and serious stuff!
We hope the CFPDX community turns out big for this and cheers everyone on to new PRs and 110% efforts. Feel free to bring family and friends to watch – I hear that helps too
This benchmark will set the training paradigm for the next 10-12 weeks at the gym.
0:00-8:00 In 8 min, work to a max Power Clean
8:00-10:00 2 min rest
10:00-18:00 AMRAP Power Cleans in 8 min @90% of toady’s 1RM.
18:00-23:00 5 min rest
23:00-29:00 Max Standing Broad Jump in 6 min, 5 attempts/max
29:00-32:00 3 min rest
32:00-38:00 80m HH Prowler Push for time. 140lb men, 90lb women. One attempt.
Here is a standards video for the benchmark. Post questions to comments.
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