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Test Week 13th Nov - 17th Nov
admin November 12, 2017 No Comments

Test Week 13th Nov – 17th Nov

Test week Pre Cycle 27

Throughout this week we want to have results for everyone’s Deadlift 3RM/Front Squat 3RM and Jump Tests at the very least so on Wed-Fri if you missed one of these tests you will be completing them regardless of what else is planned for that day.

 

Mon

1a TGU 1RM

2a Deadlift 3RM

3a Floor Press 5RM

3b Pause Ring Rows 3 x 10-3s pause

 

Cond: Partner Session – 10mins

3 KB Man Makers

10 Wallballs

 

Tuesday

1a Front Squat 3RM

 

2a Pushups in 60s

2b Chins in 60s

 

3a Banded KB Swing 2 x 20

3b Inchworm w/ press 2 x 6

3c Hanging Leg Raises 2 x 10

3d Ring rollout 2 x 8

 

Cond: 90s rounds

8 Ring Rows/4 Chins

8 burpee

Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period

 

Wed

Jump Tests:

Max Height Countermovement

Max Height Squat Jump

 

Front Squat 3RM / Deadlift 3RM if haven’t done so already

 

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 2 x 60s

2c Hollow Hold 2 x 30s

 

Cond: Barbell Complex – start every 2 mins for 8 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

 

Thursday

Jump Tests: if haven’t done so already

Max Height Countermovement

Max Height Squat Jump

Max Height S/L Jumps

 

Front Squat 3RM / Deadlift 3RM if haven’t done so already

 

1a Rear Foot Elevated Split Squat 1 x max e/s + 2 x 5e/s

1b Chins 3RM

 

2a Jammer Press 3 x 10

2b Plank Rotations 3 x 8e/s

 

Cond: Circuit 45s/15s x 2 Rounds

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

 

Fri

Jump Tests: if haven’t done so already

Max Height Countermovement

Max Height Squat Jump

 

Front Squat 3RM / Deadlift 3RM if haven’t done so already

 

1a Back Squat 5/10/15

1b SL RDL 3 x 5e/s

1c Spiderman Plank 3 x 16

 

2a Farmers Carry 2 x 6

2b Ring Jacknife 2 x 15

 

Cond: 10mins Ascending ladder

Hand Release Pushups

Wallballs

Sit Ups

Jump Lunge