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Test Week 30th Oct - 3rd Nov
admin October 29, 2018 No Comments

Test Week 30th Oct – 3rd Nov

 

Test week Pre Cycle 34

 

Tuesday

1a Back Squat 2RM

 

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:

50 KB swings

40 Air squats

30 Sit ups

20 Ring Rows

10 Pushups

+ reverse order back up

 

Wednesday

 

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 3 x 60s

2c Hollow Hold 3 x 30s

 

Cond: 2min AMRAP – 4 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

 

 

Thursday

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

IE:1 push up/ 1 pull r/l….2 push ups/2 pulls r/l etc etc

Man-makers

 

 

Friday

 

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