Test Week Pre Cycle 17

 

Mon

 

A. Squat 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible

B. Max Chins/ Ring rows in 1 min

1. 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

 

1. Strict Press 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible

B. Push Press 1RM

C. TGU 1RM

 

Cond:

Time to complete 4 hill runs!

 

Wed

 

Deadlift 3RM

- If you find 3RM quickly then do 4 x3 as close to your 3RM as possible

1. Broad Jump Test
2. Max effort Wallballs in 2 mins

 

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

 

Thursday

 

A. Power Clean 1 RM

1. Chins – 1 RM

- If you find your 1RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists

1. Max effort bar hang (If unable, take rest and repeat)

 

Circuit: 2 rounds

Ropes

Plate crunch

Jump Squat

Plank

Ring Rows

 

 

Fri

 

A1. RFESS 3 x 5 r/l

A2. Ring Chest Flys 3 x 8

B1. SL RDL 3 x 5

B2. Banded crab walks 3 x 8 r/l

3a Dips 3 x 5

3b KB Swing 3 x 20

 

Cond:

10min AMRAP – Partner

10 Bear crawls – you go i go

10 Burpees – you go i go