Test week Pre Cycle 30
Mon
1a Back 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:
50 KB swings
40 Air squats
30 Sit ups
20 Ring Rows
10 Pushups
+ reverse order back up
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: 2min AMRAP – 4 Rounds
2 Burpees
5 Pushups
7 KB Clean
10 Wallballs
60s rest between rounds
Wed
1a Deadlift 3RM
2a Bench Press 5RM
2b Pause Ring Rows 3 x 10-3s pause
3a Deadbugs 2 x 16
3b Russian Twist & Press 2 x 8
Cond: 4 hills from gym
Thursday
1a TGU 1RM
2a Rear Foot Elevated Split Squat 3 x 5e/s
2b Chins 3RM
3a Jammer Press 3 x 10e/s
3b Plank Rotations 3 x 10e/s
Circuit: 2 Rounds, 45s/15s + 50s/10s
Ring Plank
Ropes
Slams
Jump Lunges
Ring Mountain Climbers
Fri
1a Pause Front Squat 3 x 5 – 3s 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:
10min AMRAP – Partner
10 Bear crawls – you go i go
20 Burpees – you go i go
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