Test Week Pre Cycle 20
Mon
A. Squat 2RM
- If you find 2RM quickly then do 4 x 2 as close to your 2RM as possible
- 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
- 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. Max Chins in 1 min
D. 2min Max effort burpee test
Cond: 8 rounds or 8 mins whichever comes first.
50 skips
10 Jump Lunges
10 Squats
Wed
A. Deadlift 2RM
- If you find 2RM quickly then do 4 x2 as close to your 2RM as possible
B. TGU 1RM
- Broad Jump Test
Cond:
Partner: 8 mins
5 chins/8 ring chins
8 Slams
8 Jump Lunges
Thursday
A. Floor Press 5RM
- Chins – 3 RM
- If you find your 3RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists
- Max effort bar hang (If unable, take rest and repeat)
D. 2min Max Effort Wallballs
Circuit: 2 rounds
Ropes
Plate crunch
Jump Squat
Plank
Ring Rows
Fri
A1. BB Reverse Lunge 5RM
B1. SL RDL 3 x 5
B2. Ring Chest Flys 3 x 8
B3. Banded crab walks 3 x 8 r/l
C1 Dips 3 x 5
C2 KB Swing 3 x 20
Cond:
10min AMRAP – Partner
10 Bear crawls – you go i go
10 Burpees – you go i go
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