Welcome to your first test! No sweat, only strength...

Be sure to rest at least 2-3 days after Class 24 or until you feel fresh before testing. Complete each set once, resting 3-5 minutes between test sets. Write down your results and keep to track progress over time.

Test Set 1: set a timer for two minutes and complete maximum front racked squats with a bells set that feels like a RPE of 7-8 (most likely the bells you have been using for classes in this series). You can set the bells down as many times as you need to. Record rep number overall and bell weight.

Test Set 2: maximum strict press left and right. Complete your best set of strict presses with a bell that feels like a RPE of 7-8, that you can at least press x4-5 reps. If you hit over x8 reps each side, it is time to move up in weight! Record reps for each side and bell weight.

Test Set 3: every 30 seconds x10 rounds (5 minutes total)
x10 single arm swings, alternating sides at the top of each 30 second interval (x5 rounds left and right sides).

Attempt to use a bell between 16-24kgs and record your rate of perceived effort. Example: if 20kg felt easy on grip and endurance, record a RPE of 5-5 and your bell weight. If 20kg felt really challenging on endurance and you weren't able to finish, record a 9-10 RPE and your bell weight. If you are at a point of maximum fatigue, don't push through to the point of breaking down; record notes on where you needed to stop.

Have FUN!