Adam-083 1367742/Colin-(085) 142 2906 dtfitnessandperformance@gmail.com
News See our News
7JanNo Comments
Test Week Pre Cycle 28
admin January 7, 2018 No Comments

Test Week Pre Cycle 28

 

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