(sorry for posting out of order)
A. HB Back Squat - build to a max
rest 10min
B. take 85% of part A and perform amrap with 30X1 tempo - 1 attempt
rest 10 min
C. Row 250 m @ 100% effort; rest 4 min x 6 - score as total time for 1500 m
A. #205 - I think this matches my PR for this tempo. Was really tough on the way up
B. 4 reps @ 175 -- bailed on the fifth one on the way up
C. DNS the rows. No rowers were available, and I decided I'd make this up late in the week (probably Saturday afternoon) rather than substituting airdyne or running.
Video of Part B:
The 85% test is a motherfucker.
ReplyDeleteThis is a test for something called 'Nueromuscular Efficiency' (NME). It tells a lot about the make-up of an athlete on a physiological level.
A low number indicates a high NME - this means that for the 1 rep(max effort) you are able to dig very deep to get it. A high number indicates a low NME. This is the male that only squats 285 for 1 RM, but will squat 245x 30 at tempo.
One is not better than the other, it mostly has to do with the make up of your muscle fiber(fast twitch vs Slow twitch). There also is not a lot that can be done to change it. More tempo squatting will improve your score.
For you, I'd like to see a score of 12 reps. In time.
From your video, it looks like you were not getting the full "1" at the top. Looked like you were a little quick to start moving down again. Make sure you get it, and get that big fully breath at the top and hold it on the way down. Have someone count for you if you need to. Your cameraman is an excellent and convenient choice.
Wow, you're right. I was so focused on the "3" I didn't even think about the "1" even when I was reviewing the video afterwards. I'll note this for next time. I would like to see a score of 12 reps too!
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