We have had a very aggressive testing week up to this point...and today is no exception. We are testing your FS with max reps @ body weight and grip strength. If you have never done Test 2, you are in for a big surprise. I have used it for a few years on CFFB, and it never disappoints.
Enjoy your last testing day, and more importantly enjoy the drink of the week.
Test 1 - Front Squat
We are looking max reps @ body weight in the Front Squat. Warm up as needed and once you get a weight equal to your body weight on the bar. You have one set to knock out max reps. You only have one set, so don't hold anything back.
Report your total reps. You can belt up for this one, howl at the moon and call upon your ancestors for the strength needed to make a great showing.
Test 2 - Grip Strength
One minute on, one minute off for 10 minutes.
Russian KB Swings (2/1.5 pood) - 30 reps
You have 1 minute to execute 30 Russian KB swings. The next minute take a rest. Then back on for another 30 swings in 60 seconds. If you do not execute the require 30 KB Swings in the minute, count a penalty. Total time for this workout is 10 minutes with 5 working minutes and 5 resting minutes.
Report how many rounds were completed in the results.
Using the handle of a wooden spoon, mash 7 fresh mint leaves, 1 lemon half, quartered lengthwise, and 1 Tbsp. Simple Syrup in a 16-oz. mixing glass 4–5 times just to release juices. Add 1/4 cup bourbon. Transfer to an Old Fashioned glass. Fill halfway with crushed ice, stir, then mound more crushed ice on top. Garnish with mint sprigs.