And ohhh boy, it’s a doozy — our explosive strength and barbell capacity baseline! We created the baselines with the idea that if you did these three workouts in quick succession that you could gain a decent understanding of your overall GPP…can I go long, can I move my own body, can I go fast, can I go heavy w/ explosiveness, can I go heavy w/ slow control. It’s not a perfect three tests but when you take a step back and look at your scores…you can see strengths and weaknesses in those areas and that’s the goal.
For this baseline, we tackle the heavy ground to overhead and then an absolute gut-wrenching 5:00 burner. Let’s start with the 5:00 workout…you’ve got to NAIL the loading. If this one is too heavy, you will not feel it. You must be automatic on the barbell no matter how tired you are. It should be go go go the whole time…singles for most will be the best way to tackle. For the DU, 25 should be happening in less that :30 every time easily. For those that struggle, you have a :30 cap each time you touch the rope.
In the first portion of today’s baseline we give you 25:00 to establish a heavy single ground to overhead. It is all up to the you and the coach. For most, a clean into an overhead movement will be the best method; however, this is a very easy session to let you play around with other techniques or movements, ie snatch.
Warm-up (No Measure)
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
10 Kang Squats w/ BB
Workout – “NCMETCON BASELINE III.I (Test)” (Weight)
III.I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)
III.II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)