Test week Pre Cycle 32

 

Mon

1a Back Squat 3RM

 

2a Pushups in 60s

2b Chins in 60s

 

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:

50 KB swings

40 Air squats

30 Sit ups

20 Ring Rows

10 Pushups

+ reverse order back up

 

Tuesday

 

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

 

 

Wed

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: 4 hills from gym

 

 

Thursday

 

1a TGU 1RM

2a Rear Foot Elevated Split Squat 3 x 5e/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

Ring Mountain Climbers

Box Prowler Push

Fri

 

1a Pause Front Squat 3 x 5 – 3s pause

1b SL RDL 3 x 5e/s

1c Spiderman Plank 3 x 16

 

2a Farmers Carry 2 x 6

2b Ring Jacknife 2 x 15

 

Cond:

10min AMRAP – Partner

10 Bear crawls – you go i go

30 Burpees – you go i go