Retest Week!!!!!!!!!!!!!!!
The following lifts will be tested:
5RM Back Squat
5RM Strict Overhead Press – no use of legs at all!
5RM Barbell Lunge
5RM Chins or best score achieved
Max Effort Plank
2 min burpees
Mon
S&C
A1 Back Squat – build to 5RM
B1 Ring Pushup 3 x 10
B2 Ring Glute Bridge 3x 10
B3 Spiderman Plank 3 x 12
C1 Max effort burpees in 2 mins
Cond:
Round 1 - 4mins: start at 5 reps and increase by 1 rep per min
KB Swings
Pushups
Rest 2 mins
Round 2 – 4mins: start at 5 reps and increase by 1 rep per min
Wallballs
Situps
Tuesday
S&C
A1 Strict press – build to 5RM
B1 KB Complex: Double KB Swing + Thruster 3 x 8 r/l
Cond:
10 burpees
500m run
3 Rounds:
5 KB Clean & Press right
5 KB SA Thrusters right
5 KB Clean & Press left
5 KB SA Thrusters left
500m run
10 burpees
Wed
S&C
A1 BB Lunge – build to 5RM r/l
B1 KB Pupu 3 x 10
B2 Partner side throws 3 x 10
B3 Partner Leg throws 3 x 10
Cond:
EMOTM 10mins
Even – 15 Plate GTOH
Odd – 5 KB Swing + 5 Box Jump
Thursday
S&C
Chin – build to 5RM
A1 Chin Ring Rows 3 x 15
A2 KB SA Chest Press 3 x 8
A3 Tempo Hanging Knee Raises 3 x 8
B1 KB Complex: KB Clean & KB Snatch 3 x 6 r/l
Cond: 3 Rounds - 50s on/10s off
Ropes
Plank
Slams
Ring Rows
1 min Rest
Friday
S&C
Plank – max effort
A1 Landmine
A2 Landmine RDL
A2 Plank Walkout
B1 BB Reverse Lunge 3 x 1min on/off
Cond: Runs
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