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Test Week Pre Cycle 19
admin October 16, 2016 No Comments

Test Week Pre Cycle 19

Test Week Pre Cycle 19

 

Mon

 

A. Squat 2RM

- If you find 2RM quickly then do 4 x 2 as close to your 2RM as possible

  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 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

  1. Broad Jump Test

 

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

 

Thursday

 

A. Floor Press 5RM

  1. Chins – 3 RM

- If you find your 3RM 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