Test week Pre Cycle 39

 

Monday

1a Back Squat 1RM

 

2a Max effort Push ups

2b Chins in 60s

 

3a Banded KB Swing 2 x 15

3b Hanging Leg Raises 2 x 10

3c Ring rollout 2 x 8

 

Cond: Test

40 Slams

30 Plate GTOH

20 KB Swings

10 Hanging Knee raises

5 Burpees

+ reverse order

 

Tuesday

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 3 x 40s

2c Hollow Hold 3 x 30s

 

Cond: 3min AMRAP – 3 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

 

 

Wednesday

1a Deadlift 1RM

2a Bench Press 1RM

2b F/E Ring rows 3 x 8

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond:

4 hill runs for time

 

Thursday

1a TGU 1RM

2a OHS/FS 3 x 3

2b Chins 1RM

 

3a Jammer Press 3 x 10e/s

3b Plank Rotations 3 x 10e/s

 

Cond: 5 rounds

1 min Man-makers

30s plank/ 30s wallsit

 

Friday

Hang Clean 3 RM

1a RFESS 3 x 5e/s

1b KB Jump Squat 3 x 5

 

2a Strict Press 3 x 6

2b KB SA row 3 x 10e/s

2c Glute Bridge + Squeeze 3 x 10 + 3 sec

 

Upper body/core circuit: 10 mins

Push up x 10

Ring Body Saw x 10

KB Pullthroughs x 10

UH grip ring rows x 10