Top picture

Top picture
This is for Kelsee Bone :)

Friday, May 29, 2015

May 29, 2015

ATP-CP Battery Test.

This test was developed to test your "Battery." ATP-CP is the metabolic pathway during efforts of 10-15 seconds plus or minus, depending on the athlete. The CP battery test allows us to see how quickly an athlete can regenerate his or her creatine phosphate and ATP stores within the muscle fibers and therefore perform the required work.
Also take into account that a good CP Battery also appears to have a direct relationship to a well developed aerobic system.

All returning players your test is 8 minute amrap of 90% Power Clean.
Use your 1RM Power Cleans scores from when we tested in april. Record the number of reps you get in 8 minutes. Also record the number of failed reps. Let me know how the test felt! Brownie points if you film it and post it or email me your video!

Freshman your test is 
8 minute amrap 
2 -70% Front Squat from a rack (not from the ground) 
3 -Burpees 
Equals 1 round 
record number of rounds completed 

If you don't know what 70% of your 1Rm Front Squat is, do a weight that you can do 2 reps but is still challenging. 



23 comments:

  1. Can you please remind me what amramp means

    ReplyDelete
  2. as many rounds as possible

    so you just keep going and going for 8 minutes and record the total number of rounds. a round in this case is just 1 power clean

    PLEASE NOTE:
    this doesn't mean you just go hellfire fast and have your form get all terrible or do 10 super fast and then take a ton of time between the rounds for the next couple minutes. there should be some strategy to it. rep it out, catch your breath, do another rep, catch your breath ....

    but beware that you don't want to go too slow either :D it IS a test after all.

    do the very best you can with PERFECT form. it's the first time we are doing it so there will be a learning curve.

    Also note that she said to post FAILED attempts. So lets say you do 7 and then on 8 you can't do it. 9 you can't do it. take a longer rest and 10 you nail it. The point is that you probably WILL fail at some point. Don't be a hero and break form. just record it as a fail and regroup.

    i imagine you can find an example on youtube ... or i will have charly post some good scores or videos so you can see something comparable.

    ReplyDelete
  3. I'm home for the weekend and can't get to the gym.. I'll do this on Monday or Tuesday when I'm back up at school

    ReplyDelete
    Replies
    1. I just realized this week is my max week so I'll try to do this on Friday!

      Delete
  4. I tried to reset for each powerclean ever 10-15 seconds. I still felt pretty good the last minute so I picked up the pace a bit but still tried to keep perfect form. I did it at 115 lbs (90% is 117 but I figured that was fine cause I didn't know where to find one pound plates ;) and I got 30 reps in 8 minutes. Feeling pumped.

    ReplyDelete
    Replies
    1. That's awesome Logan! You killed it!!

      Delete
  5. Did the cp battery test, did 144 lbs and was able to do 26 reps, I failed 4 reps. Felt good for the first 15 reps, when I got to 20 reps, every rep felt like I was lifting a house!

    ReplyDelete
  6. Used 85 pounds did 34 could have probably put 5 more lbs on! Failed zero.

    ReplyDelete
  7. Can't do cleans so I did 1handed DB snatches with a 25lb DB. I did 40 on each arm.

    ReplyDelete
  8. In cali for a week so I will do this test as soon as I get home!

    ReplyDelete
  9. earliest i can get in the weight room is monday, ill test and post then!

    ReplyDelete
  10. 85 lbs
    39 reps
    Yea I'm with bones maybe coulda done 5 lbs more but I don't know ... Tried 10 more in warmups and couldn't even clean it.

    ReplyDelete
  11. Still not allowed to use my shoulder!

    ReplyDelete
  12. I currently have a few ribs popped out of place so doing cleans was a no go for me. I did full fields (10) and 4 mile run instead.

    ReplyDelete
  13. 14 rounds with 50 lbs
    I was definitely not good at the front squats

    ReplyDelete
  14. 85 lbs
    29 reps, 1 failed rep (only because I hit my boobs on the way up and about died)

    ReplyDelete
  15. 15 rounds. . . started with 25lbs on each side of the bar but realized it was WAY too much so after 2 rounds I dropped to 15lbs on each side of the bar.

    ReplyDelete
  16. 15 rounds, started with 95 pounds but was too much so moved down to 85.

    ReplyDelete
  17. Ankle rehab and walked for 1 hour around the park

    ReplyDelete