Archive for the ‘tests’ Category

Quarterly strength & work capacity tests  Jan. 1-12, 2018

Iron Brotherhood Weightlifting Club meeting Jan. 6, 2018

Cave family outing to the Sarasota Highland Games Jan 27, 2018

Here are a couple of important dates and events:

Sept. 2–Iron Brotherhood meets at 4:30pm for heavy lifting and feasting

Sept. 4–“Hard Labor” Day is an annual day of extra tough training (yes, we will train on Labor Day)

Oct. 2-13–Quarterly Strength & Work Capacity Tests

During the deadlift portion of the tests we will hold our Deadlifts For Disaster Relief event benefitting our mobile team as they help rebuild homes for people in flooded areas or who have been hit by tornados, earthquakes, etc.

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

resistance band pull a parts x 50 reps

Adex club barbarian  pull overs x 30 reps

bodyweight squats x 20 reps

recline bar rows x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

test #1

bench press**

No conditioning/accessory work this week