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« on: May 06, 2014, 08:30:16 am »
Here's something fun to do as a competition in between us (a competition I will be losing, by the way) - the Dan John assessment.
It goes like this:
1) A one minute front plank (stop if you can't do it);
2) Pushups in a minute - count how many you did by the 30 second mark and how many in total you did in one minute; Target is 45 pushups;
3) Horizontal rows in a minutes - same as pushups - how many in 30 seconds and how many in total in one minute; Target is 24 rows, or half your pushups;
4) Can you do a overhead squat with a light stick?
5) Bodyweight bench press: how many reps with your bodyweight on the bar (if you weigh 80 kg, how many reps with 80 kg) - tops at 15 reps;
6) Bodyweight squat: how many reps with your bodyweight on the bar (if you weigh 80 kg, how many reps with 80 kg) - tops at 15 reps;
7) Pullups: should equal the number of the bench press rep number;
8) A measured jump - 3 consecutive 2-leg jumps for length - 30 feet = great, 21 feet = minimum;
9) A measured throw - a medball throw or something (we'll see how we do this).
When my back gets healthy I will try this and see what I come up with.
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