• FitRanX Level 7- PASS- Jason Yun Columbus Strength Coach – YouTube

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    Jason Yun passes level 7 of fitranx for age bracket #2. This was the 5th time I had taken the test. Level 6 took me 9 times to pass. Still some work to do because corporate didn’t pass me. See below.

    The dips had gotten me all 4 previous attempts and 1x I failed the overhead press. My training had focused more on the strength then the conditioning and I almost paid for it. The conditioning was tough! But I knew with my mindset I would be able to push through it.

    FitRanX was created by Sergeant Nick Rians

    My requirements for the assessment were:

     

    Strength

    1. Pullups x 15
    2. Dips x 10 with 55 pounds
    3. Squats x 12 @ 170 pounds
    4. Overhead press barbell @ 100 pounds
    5. 1-Leg Single Leg Deadlift x 12 @ 70 pounds
    6. Suspension Trainer Pike x 20 in 1:00

    Conditioning

    1. Quadset #1
      1. Single leg box jumps :25 each
      2. Double Kettlebell Windmill 12 kg x 2 :25 each side
      3. Battle Rope Waves x :45
      4. Pushup Hops 20 feet
        1. Rest :30 repeat 3 x
    2. Quadset #2 
      1. Suicides x :45
      2. Kettlebell Turkish Get-ups x 12 kg: 1 on each side
      3. Kettlebell swings with 1″ band @ 12 kg :45
      4. Mule Kicks x :45
    3. IWF Finisher
      1. 50 med ball slams with 12 pounds in under 2:00

     

    So I didn’t pass according to FitRanX corporate:

     

     

    Alright, so I reviewed your Level 7 video lats night. You looked good!! BUT…there were two major things that would make the test a fail. I apologize my man. I hate failing people, but I have to be fair across the board. Here are the things I saw: • Pull-Ups – not full dead hang • SLDL – back foot needs to come up to other foot. Ball of the foot has to be equal to the heel of the opposite foot. • Pikes – feet need to be parallel with body. Yours were too low • KB Swing – elbows can’t break. They must stay straight and the arms must come up to at least 45 degree angle from the body • Suicides Sprints – should be 6 cones, 6 feet apart
    Now I would’t have failed you for all of this. But the two major ones were your Pull-ups not being a full dead hang. You still had a bend in your elbows at the bottom of the movement. And the KB Swings, you can’t allow the elbows to break.

    So it is back to the Level 7! 6th time is a charm 🙂 These corrections should be easy for me to get.

    I will keep you posted.

    Strength and COnditioning testing for adults in hilliard, OH

    For more info on our FitRanX assessments check out below:
    ADULT:
    https://improvementwarriorfitness.com/services/group-personal-training-improvement-warrior-fitness/fitranx/

    YOUTH:
    http://athleticrevolutionhilliard.com/fitranx

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    349 Comments

    1. Brenda Reall
      April 8, 2016 at 1:46 pm

      Thanks for sharing your journey, struggles and all, Jason! You’ve got this!

      • April 8, 2016 at 8:17 pm

        Thanks Brenda! Stay Strong, Stay Positive, Be the Improvement Warrior!

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