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Test Week 17 Dec - 22
admin December 16, 2018 No Comments

Test Week 17 Dec – 22

 

Test week Pre Cycle 35

 

Monday

1a Back Squat 2RM

1b Back Squat 20RM

 

2a Time for 100/ 50 push ups

2b Chins in 60s

 

3a Banded KB Swing 2 x 20

3b Hanging Leg Raises 2 x 10

3c Ring rollout 2 x 8

 

Cond:

40 Slams

30 Plate GTOH

20 KB Swings

10 Hanging Knee raises

5 Burpees

Repeat in reverse order – 45s wallsit before starting reverse order

 

 

Tuesday

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 3 x 40s

2c Hollow Hold 3 x 30s

 

Cond: 3min AMRAP – 3 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

 

 

Wednesday

1a Deadlift 2RM

2a Bench Press 3RM

2b F/E Ring rows 3 x 8

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond: 4 rounds – 2 min on/ 1 min off – ascending AMRAP

Man-makers

 

 

Thursday

1a TGU 1RM

2a Rear Foot Elevated Split Squat 3 x 6e/s

2b Chins 3RM

 

3a Jammer Press 3 x 10e/s

3b Plank Rotations 3 x 10e/s

 

Circuit: 2 Rounds, 45s/15s + 50s/10s

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

 

Friday

1a BB Forward Lunge 3 x 8e/s

1b KB Jump Squat 3 x 5

 

2a Strict Press 3 x 6

2b KB SA row 3 x 10e/s

2c Glute Bridge + Squeeze 3 x 10 + 3 sec

 

Upper body/core circuit: 10 mins

SA KB Chest Press x 10e/s

Ring Body Saw x 10

Pallof twists x 10e/s

UH grip ring rows x 10