Pushups Test + Deadlifts/Boxjumps Ladder

Warmup/Skillswork:  Working on stuff for hang power snatches

MetCon (A):  Before lifting:  1-minute pushup test.  Set a standard:  knees or toes, chest-to-ground or 90-degree arms, no snaking/bucking/noodling.  Have a partner judge your reps, counting only those that meet the standard.

DH:  on toes, feet together, 90-degree arms = 38
BHeg:  on knees, 90-degree arms = 31
BB:  on toes,  90-degree arms = 27
BHam:  on toes, 90-degree arms = 40

(NOTE:  For kicks, you can compare your results to the standards for the ACSM pushup test, which allows women to do modified knee-pushups.  The Army also has a pushup test, though it's 2 minutes.  Still, you may be able to do as many in 1 minute as the army requires recruits to do in twice that time!  See Army standards below - 60 points is passing; 90 points is excellent!)

US Army PFT standards for men.  60 points is passing; 90 is excellent.

US Army PFT standards for women.  60 points is passing; 90 is excellent.

Strength:  5 x 3's EXCEPT for deadlifters.  You should sub in some kind of pulling work today -- pullups, db rows, lat pulldowns, etc.

MetCon (B): After lifting:  Complete as many reps as possible in 7 minutes of . . .
1 deadlift, 2 boxjumps
2 deadlifts, 4 boxjumps
3 deadlifts, 6 boxjumps
4 deadlifts, 8 boxjumps
5 deadlifts, 10 boxjumps
6 deadlifts, 12 boxjumps
7 deadlifts, 14 boxjumps
8 deadlifts, 16 boxjumps, etc......

For the deadlifts, use the same load you're currently using for your working sets of 5's.  Your score is your total number of reps on both movements combined.

The Saturday crew came in and did all this work on their own.

Big props to all y'all!