Test week Pre Cycle 28

 

Mon

1a Front Squat 3RM

 

2a Pushups in 60s

2b Chins in 60s

 

3a Banded KB Swing 2 x 20

3b Inchworm w/ press 2 x 6

3c Hanging Leg Raises 2 x 10

3d Ring rollout 2 x 8

 

Cond: 2 Rounds

50 KB swings

40 Air squats

30 Sit ups

20 Ring Rows

10 Pushups

 

Tuesday

Jump Tests:

Max Height Countermovement

Max Height Squat Jump

 

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 2 x 60s

2c Hollow Hold 2 x 30s

 

Cond: Barbell Complex - start every 2 mins for 8 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

 

Wed

1a TGU 1RM

2a Deadlift 3RM

3a (Floor) Bench Press 5RM

3b Pause Ring Rows 3 x 10-3s pause

 

Cond: Partner Session – 10mins

3 KB Man Makers

10 Wallballs

 

 

 

 

Thursday

 

Jump Tests:

Max Height Countermovement

Max Height Squat Jump

 

1a Band Resisted Rear Foot Elevated Split Squat 3 x 5e/s

1b Chins 3RM

 

2a Jammer Press 3 x 10e/s

2b Plank Rotations 3 x 10e/s

 

Cond: Circuit 45s/15s x 2 Rounds

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

 

Fri

 

1a Pause Back Squat 3 x 5 – 5s pause

1b SL RDL 3 x 5e/s

1c Spiderman Plank 3 x 16

 

2a Farmers Carry 2 x 6

2b Ring Jacknife 2 x 15

 

Cond: 10mins Ascending ladder

Hand Release Pushups

Wallballs

Sit Ups

KB Cleans