Wednesday February 22, 2023
What doors does your fitness open up? Send us your photos!
In this Photo: Coach Kyle, his wife Alex, mother-in-law Mary in San Miguel De Allende, Guanajuato, Mexico and their new Pickleball Friends
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: Upper Body Strength Testing
1 Strict Press (75%*)
Take your pick between a 1 Rep Max or a 5 Rep Technical Max of a press 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 Strict Press, but choose any press variation that fits your goals. A bench press is the most common exercise for re-testing 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 press variation, 1 RM or 5 RTM, and your weight for re-testing in the future.
Section 2: Bodyweight Strength Endurance Testing
Max Set of Strict Pull-ups
This is a great time to attempt your first pull-up during prep time, but for this max set, select an exercise where you may be able to get at least 5 reps.
Record your pull-up variation and your total reps for re-testing in the future.
Section 3: Bodyweight Strength Endurance Testing
2min AMRAP
Push-ups
Choose a variation for which you 3 reps is easy.
Record your push-up variation and your total reps for re-testing in the future.
