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Test Week July 15th July 20th
admin July 11, 2019 No Comments

Test Week July 15th July 20th

 

 

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