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Test Week 5th June - 9th June
admin June 4, 2018 No Comments

Test Week 5th June – 9th June

 

Test week Pre Cycle 31

 

Tues

1a Back Squat 3RM

 

2a Chins 3RM

 

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: Partner Session – 10mins

3 KB Man Makers

10 Wallballs

 

Wednesday

Test: 4 hills from gym for time

 

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: 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

 

Thursday

1a Deadlift 3RM

2a Bench Press 5RM

2b Pause Ring Rows 3 x 10-3s pause

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond: 10mins Ascending ladder – start at 3reps

Hand Release Pushups

Slams

Sit Ups

Jump Squats

 

Friday

 

1a TGU 1RM

2a Front Squat 3RM

3a Pushups in 60s

3b Chins in 60s

 

 

Circuit: 2 Rounds, 45s/15s

Ring Plank

Ropes

TGU – change arm per round

Jump Lunges

Ring Mountain Climbers