Benchmark Week - Monday
MovementLink’s Benchmark Week
IN ADDITION TO THE MOBILITY WE DO IN CLASS,
Perform 10+ Minutes of Mobility, at Home, Every Day
Your lifestyle habits are what make you are fit, functional, and healthy.
Section 1: Lower Body Strength Testing
Take your pick between a 1 Rep Max or a 5 Rep Technical Max Back Rack Box Squat
1 RM - Testing Maximal Strength
1 RM Rep and Set Timing
4 @ 55% - 22:00
3 @ 65% - 20:00
2 @ 75% - 18:00
1 @ 80% - 16:00
1 @ 85% - 13:30
1 @ 90% - 10:30
1 @ 95% - 7:00
1 @ 100% - 3:30
1 @ 100%+ - 0:00
5 RTM - Testing Strength Endurance and a very good correlate for estimating maximal strength.
5 RTM Rep and Set Timing
5 @ 40% - 21:00
4 @ 55% - 18:00
3 @ 65% - 15:00
2 @ 70% - 12:00
2 @ 75% - 9:00
5 @ 80% - 5:00
If 80% was not 5 RTM,
5 @ 85% - 0:30
Record whether you performed a 1 RM or 5 RTM and your best weight for future re-test.
Benchmark Levels Explained HERE
Section 2: Anaerobic Threshold, Strength Endurance, & Skill Testing
"DB Fran"
21-15-9 Reps For Time
Double DB Thrusters (40/30/20/15/Medium)
Pull-ups
10min Time Cap
Record your time, your db weights, and your pull-up variation for future re-test.
