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Test Week 23rd may - 28th may
admin May 22, 2016 No Comments

Test Week 23rd may – 28th may

Test Week!

 

Mon

 

A. Squat 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible

B. Max Chins/ Ring rows in 1 min

  1. Max Pushups in 1 min

D. Max Plank (10/20kg)

 

Cond: Time is recorded

25 burpees

10 Sit Ups

25 Box Jumps

15 burpees

10 Sit Ups

15 Box Jumps

10 burpees

10 Sit Ups

10 Box Jumps

 

Tues

 

  1. Strict Press 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible

B. Push Press 3RM

C. TGU 1RM

 

Cond:

Time to complete 4 hill runs!

 

Wed

 

Deadlift 3RM

- If you find 3RM quickly then do 4 x3 as close to your 3RM as possible

  1. Broad Jump Test
  2. Max effort Wallballs in 2 mins

 

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

 

Thursday

 

A. Floor Press 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 5RM as possible

  1. Chins – 3/1 RM

- If you find your 3/1RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists

  1. Max effort bar hang (If unable, take rest and repeat)

 

Cond:

Circuit: 2 rounds

Ropes

Plate crunch

Jump Squat

Plank

Ring Rows

 

Fri

 

A1. RFESS 3 x 5 r/l

A2. Ring Chest Flys 3 x 8

B1. SL RDL 3 x 5

B2. Banded crab walks 3 x 8 r/l

3a Dips 3 x 5

3b KB Swing 3 x 20

 

Cond:

10min AMRAP – Partner

10 Bear crawls – you go i go

10 Burpees – you go i go