Retest Week

JT Scott | 03/08/2020 | 6

We’ve got two retests ahead of us today: 1RM Deadlift and Annie! At the start of the cycle we did both of these and we’ll get after it today hoping to beat our scores. If you’ve been putting in the work, you’ve got a great chance at it today!

With that said, let me talk about how to approach this if you didn’t have good enough Double-Unders to take on Annie as prescribed the first time around.

1) If you have them now and feel confident that you can do Annie in under 10 minutes, great! Get after it.
2) If you scaled the workout previously to reduce the numbers of reps last time, do the workout today with that same scaling and see if you can beat your time!
3) If you scaled the workout previously by capping the workout at 10 minutes (or some other time) then get after it again and see if you can get more reps this time.

As I said back when: this is a big day, and one where you’ll need to make sure you’ve got your whole spinal column warm, braced, and ready to hold steady as you drive the most weight possible off the ground.

Thank your time lifting, and work your way up gradually to your previous 1RM – but leave yourself about 6-10 minutes of your lifting time to get a few attempts in that go higher.

But here’s the thing: whether or not you get a PR today is about more than just “did you show up and put in the work over the last 10 weeks”? It may be that you’ve been sick or you’re stressed out. It may be that you tweaked something last week and aren’t ready to support a peak effort in the biggest lift of all today. Or maybe you just slept funny last night.

In the end, don’t take it too hard if today isn’t your day. Later this wek we’ll have a day that you can use to try again, or you can always give it a week or two and come in to one of our Open Gym times on Wednesday night or Sunday 10am-1pm to give it another go.

STRENGTH:
Deadlift 1RM

WOD:
“Annie”
50-40-30-20-10
Double-Unders
Sit-ups