Monday February 20, 2023
As we age, strength becomes more and more important. It is never too late to benefit from strength training, but the advantage to those who are consistent throughout their lives is incredible.
In this photo: Todd and Norm
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 of a squat variation.
1 RM - Testing Maximal Strength
5 RTM - Testing Strength Endurance and a very good correlate for estimating maximal strength.
The specificity of this cycle is best for a Front Squat, but choose any squat variation that fits your goals. If you want to choose the most repeatable and applicable lift, a Front Rack or Back Rack Box Squat to the lowest box for which your mobility allows will allow for the easiest re-testing ability across cycles.
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 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 your squat variation, 1 RM or 5 RTM, and your best weight for future re-test.
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.
