PT Test – Pre-Blast

I’m getting some questions about the PT Test and what that may entail for tomorrow. I should have shared this before, so my apologies.

• Location: GasHouse (Schiele Museum meet for warm-up)
• Time: 0700

From there, boot camp and pain lab will fellowship mosey to Grier Track for the event which will be times and consist of:

• 1 lap (400 meters)
• 100 reps (as close to proper form as you’re able) of each exercise before moving to the next
• Merkins
• Squats
• LBCs
• SSHs
• 1 lap
• 75 reps of same 4 exercises
• 1 lap
• 50 reps of same 4 exercises
• 1 lap
• 25 reps of same 4 exercises
• 4 laps

In total it will be 2 miles and 1000 reps completed for time.

Pain Lab – due to various injuries or physical limitations you can modify as needed. This is a You vs. You, so the only “requirement” if there is any is the next time we do a PT test, you remain consistent to measure progress (unless rehabilitated and then you up the challenge to the above).

Suggestions for mosey can be: walk, jog, run, skip, bear crawl

For the exercises do the primary unless physically unable then modify as needed using the suggestions or your own:

• Set #1 – Arms
  • Merkins
  • Dips
  • Overhead Claps
  • Shoulder Taps
• Set #2 – Legs
  • Squats
  • Lunges
  • Fire Hydrants
  • Toe Touches
• Set #3 – Core
  • LBCs
  • Bridges
  • Superman
  • Mtn Climbers
• Set #4 – Cardio
  • SSH’s
  • Mtn. Climbers
  • Overhead Claps
  • Imperial Walkers
• Mosey a quarter of the track and return (i.e. – half lap)
• Circuit 1 – 100 reps
• Mosey
• Circuit 2 – 75 reps
• Mosey
• Circuit 3 – 50 reps
• Mosey
• Circuit 4 – 25 reps
• Mosey 2 laps

Event will last 45 minutes at which point time will be called. Upon completing the full test, record your time. If time is called, record where you are at the time.

Goal is to perform the best you can and then we’ll revisit another time or two this year to measure your progress.

Let me know if any questions.

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