MissHolidayGolightly wrote: »

@ScientificExplorerGirl I'm assuming (and hoping) it was flagged by accident?

1. Milestone: I'd like to be able to do unassisted pull ups but I don't know if this is a good goal for this challenge. Should this be more of an endurance challenge like run a certain number of miles or do x amount of something? @krokador what do you think?

3. Habit: drink 8 cups of water daily. I know the 8 cups requirement is subjective but I've been seriously lacking in the water department and I need to make sure I'm drinking enough.

3. Intangible: progress on my big three lifts. Maybe hit some PRs

The milestone goal was more setting yourself a number of successful attempts on something you can pretty much already do, but want to get more of in the coming weeks (like do a thousand push-ups, travel 100 miles by foot, do 700 minutes of cardio, or 500 burpees, climb 150 floors, or even eat 200 portions of veggies, maybe? lol)

The unassisted pull-up is more of an intangible since you don't know that you can even perform it yet! It,s a good goal to have, tho!

Okay, I think I got it figured out! Here's the quick and dirty about the pre-test workout!

As will be the case throughout the challenge, more info can be found on the big doc!

When you're ready to enter your stats and have chosen your goals, please fill this lil' form out for me?

1A) 8 min AMRAP (As Many Rounds As Possible) of Complex
- Sumo deadlift x5
- Sumo high pull x5
- Ground to overhead x5
- Goblet squat x5

You can use a DB, KB, or even the bar for this. Possible modifications are listed in the doc (I suggest you take a look as I also give my own tips on how to attack this workout!). Also, remember, a Complex must be done UNBROKEN!

Here's a link to me demoing each variation (at a relatively bad angle. Sorry!)
- DB Version: https://www.youtube.com/watch?v=3_zL0oDVYow
- KB Version: https://www.youtube.com/watch?v=6topN_JMxEk
- Bar version: https://www.youtube.com/watch?v=y33i3zmJW1w

2A) Bodyweight burner - For Time (Cap 18 minutes)
- 25 Pull-ups or 50 recline rows
- 50 push-ups
- 75 hollow rocks
- 125 bw squats

3A) 400m run for time (can use a treadmill, or sub in 600m row at TOP resistance)

4A) Hold a basic plank for as long as possible

You have until Monday morning to submit your goals and workout results. If, for any reason, you are unable to complete the workout before then but still want to do a pre/post test, do fill in your goal and write zeros on the workout part and let me know in the comments. We'll work something out. You will not get points for the initial ranking but you can still get the score for improving!

If anything is unclear, feel free to ask!

threnjen wrote: »

holy crap this is complicated!

Krok can you recommend weights for us, if I tell you my weight and current lifting stats?? I've never done any of the moves in your AMRAP and I wouldn't even know what to use.

I'd say do a weight you can easily overhead press for 6-10 reps in a set (so if you're at, say, 45lbs on the 5x5, a single 20lbs DB/KB might be it). I can OHP 75 for sets of 5, and I used a 45lbs KB.

I tried to pick a complex that wasn't too, well, complex! You've done deadlifts before! This one just has a slightly wider stance to accommodate the smaller implement. A high pull is just a continuation of a deadlift up to your chest by pulling back your shoulder blades! (and you can always just do a bent over row if that's too complicated. However you lose out on the hip power component which I think is one thing SL really is lacking). Ground to overhead is an even further continuation of that. Again, if not too comfortable with it, clean the weight to shoulder height once and just do a push press. Goblet squat is a GREAT leg and core move to round it out. It's basically a full body circuit in 4 not-too-technical moves!

You can always try it out with a really light weight to get a feel. One round should not exhaust you. Technically you should be able to get anywhere between 5-8 rounds during the 8 minutes.

I have a 20lbs DB at home, so if you think it would help I can try to film a more in-depth demo with talking. I guess my walls of text are probably scary haha.

ScientificExplorerGirl wrote: »

Our snow just melted so I hope we don't get anymore until the end of October!!! Imagine- six months of glorious outdoor running and biking :-) I am still working on my pullups but don't seem to be getting very far with them I guess I should really get those assistance bands--do they really help??

Resistance bands are great because, unlike the machine where your knees are resting on the pad, you have to keep yourself braced to avoid flopping around and can't get as much of a bounce at the bottom. And they can also be used for mobility work and band pulls + shoulder dislocations, which are great ways to get the lats firing before a session and keep those shoulders mobile (while being easier than using a stiff bar because you can pull the band apart while overhead) . You can get a decent set of 3 bands for about 30$. They're enough for me to crank out sets of 10ish at nearly 200lbs!

Thsi is the exact set I own: http://www.amazon.com/Black-Mountain-Strength-Resistance-Combo/dp/B00EVXS8UG/ref=sr_1_1?ie=UTF8&qid=1430304781&sr=8-1&keywords=black+mountain+resistance+loops