R.I.P Assessment Week… #TeamFrank

by | Jun 21, 2016 | Fitness

Although still exhaustingly awesome, things were slightly different this week. Week 5 of the #MHStaffChallenge happened to coincide with an assessment week at the High Performance Centre at SSISA. I wasn’t overly fazed by this change in the routine though, as I like to keep my body guessing. One of my biggest challenges, and I’m almost certainly not alone in this, is for my body to become accustomed to the same exercises or routine, thereby creating a fitness enthusiasts greatest enemies – a plateau.

Fortunately, the good folks at the Sports Science Institute are all too aware of this. They combat the dreaded ‘P-word’ by formulating varied workout as well as chuck in these assessment weeks every now and then to shake things up a bit. Plus it’s just great to have these assessment weeks to see where you’re at. Much like plotting a route on a map, you need to have a starting point, chart your course from there, and successfully reach your destination – i.e. your fitness goal.

That being said, I am super amped for next week! It’s roughly the halfway mark in our #100DaysToMuscle challenge, and it’s the week in which I am going to turn my training up to 11! I’ve given my body these first few weeks to acclimatise to the awesome RIPT program, and now that I’ve got the gist of it, it’s going to be about pushing toward the ‘max’ mark!

Triple Digit Club, prepare what will become my regular booth!

Here’s what the assessment week looked like with Rodet (@rodet_yila):

Monday (Day 1):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts –  Bench press (4 x 3)

Metcon – Burpees / MB slams / Plyo lunges / Bus drivers (40:20 secs work:rest ratio)

Finisher – 2 x 3 mins shuttle sprints (3 mins rest)

Cool-down – static stretches

Wednesday (Day 2):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – Back squats (4 x 3)

Metcon – Push-ups / Inverted rows / Squats / Wall ball (60:60 secs work:rest ratio)

Finisher – Repeat sprints (6 x 30:35 secs work:rest ratio)

Cool-down – static stretches

Friday (Day 3):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – High pulls (4 x 3)

Metcon – Thrusters / Bench step-overs / Pull-ups / Skipping (90:30 secs work:rest ratio)

Finisher – 20 x 20 m shuttle sprints

Cool-down – static stretches

Thank you for being a part of my journey so far, next week… We take it to the next level!

Pin It on Pinterest

Share This