First day back in the gym post-marathon. I am really looking forward to get back into lifting/crossfit shape. All this running and the adventure that was the marathon has been a nice change and a great challenge, but I have missed lifting a lot. Overall enjoyed this day... really blew up my legs. I will likely be sore after this after. Kept the weights consistently light, didn't feel bad about this, it was good to just move.
Warmup:
3-4 Rounds Not for Time
10 Goblet Squats @ 31X1 Tempo
rest 30sec
10m Monster Band Walk/side
rest 30sec
Row 60sec @ increasing effort every 15sec
rest 2mins
3-4 Rounds Not for Time
10 Goblet Squats @ 31X1 Tempo
rest 30sec
10m Monster Band Walk/side
rest 30sec
Row 60sec @ increasing effort every 15sec
rest 2mins
Welcome to your first assessment workout! Be sure to check out our Program Info guide at https://revival-strength.com/program-information if you are new to the program. Enjoy these three assessment workouts this week and then rest and relax or get some light blood flow before the first full week of training.
-Complete, 3 sets, 50# DB for goblet squats
-Complete, 3 sets, 50# DB for goblet squats
A) Back Squat
1RM - On a 20min clock build up to a max for the day
*FILM FOR YOUR REFERENCE LATER
-135# x 10, 225# x 8, 275# x 3, 325# x 1, 350# x 1 ... prior to the marathon was back squat was 430# ... I probably could have done more today, but I really didn't want to push myself too hard and hurt myself.
-135# x 10, 225# x 8, 275# x 3, 325# x 1, 350# x 1 ... prior to the marathon was back squat was 430# ... I probably could have done more today, but I really didn't want to push myself too hard and hurt myself.
B) Back Squat
Take 85% of the total weight lifting in part A max - then perform 1 set of Max Reps at a Strict 30X0 Tempo
Example
- Max Squat Part A = 100kg
- Load 85kg on the bar and perform 1 set for max reps
- Tempo reads as follows:
3 seconds Down
0 seconds Pause at bottom
X Up as fast as you can
0 seconds Pause at top
- Max Squat Part A = 100kg
- Load 85kg on the bar and perform 1 set for max reps
- Tempo reads as follows:
3 seconds Down
0 seconds Pause at bottom
X Up as fast as you can
0 seconds Pause at top
*most key is that you maintain the tempo on the way down and you absolutely cannot stop moving with a pause at the top. If you pause even slightly at the top the set is over. - Total reps listed
*FILM FOR YOUR REFERENCE LATER
C) 3 Sets Not For Time (NFT)
2 Turkish Get Ups/arm
6-8 Rower Pike ups Slow Controlled
6 Lateral box step Downs 30X0
-Complete, 35# KB for the get-ups, 24" box for the step down
6-8 Rower Pike ups Slow Controlled
6 Lateral box step Downs 30X0
-Complete, 35# KB for the get-ups, 24" box for the step down
D) 3mins AMRAP
Alternating Pistol Squats
*substitute box pistols if you don't have this skill down
*scale #2 - Prisoner Step Ups 24/20" *whatever skill level you scale down to make note of for the future.
-Complete, 61 pistols ... felt better on this than I thought I would
*substitute box pistols if you don't have this skill down
*scale #2 - Prisoner Step Ups 24/20" *whatever skill level you scale down to make note of for the future.
-Complete, 61 pistols ... felt better on this than I thought I would
E) Row
60sec Max Meters
-Complete, 37 Calories
F) ROMWOD
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