Test Week Pre Cycle 18

Mon

A. Squat 2RM

- If you find 2RM quickly then do 4 x 2 as close to your 2RM as possible

B. Max Chins/ Ring rows in 1 min

C. Max Dips/Pushups in 1 min (do dips if you can!)

D. Max Plank (10/20kg)

Cond: Time is recorded

3 Rounds:

25 KB Swings

15 Burpees

15 Sit ups

Tues

A. Strict Press 5RM

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

B. Push Press 1RM

C. TGU 1RM

Cond:

Time to complete 4 hill runs!

Wed

Deadlift 2RM

- If you find 2RM quickly then do 4 x2 as close to your 2RM as possible

C. Broad Jump Test

D. Max effort Wallballs in 2 mins

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

Thursday

A. Power Clean 1 RM

B. Chins – 3 RM

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

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

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