Test week Pre Cycle 26
Throughout this week we want to have results for everyone’s Deadlift 3RM/Front Squat 3RM and Jump Tests at the very least so on Wed-Fri if you missed one of these tests you will be completing them regardless of what else is planned for that day.
Mon
1a TGU 1RM
2a Deadlift 3RM
3a Floor Press 3 x 10
3b Pause Ring Rows 3 x 10-3s pause
Cond: Hill Runs
2 x short
1 x to gym
2 x short
1 x to gym
Tuesday
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: 90s rounds
8 pushups
8 burpee box jumps
Increase reps by 2 per round until you can’t finish in the 90s time period
Wed
Jump Tests:
Max Height Countermovement
Max Height Squat Jump
Max Height S/L Jumps
Front Squat 3RM / Deadlift 3RM if haven’t done so already
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: KB Complex - start every 2 mins for 10 mins
5 RDL
5 BO Row
5 Push Press
5 Front Squats
5 Jump Squats
5 Burpees
Thursday
Jump Tests: if haven’t done so already
Max Height Countermovement
Max Height Squat Jump
Max Height S/L Jumps
Front Squat 3RM / Deadlift 3RM if haven’t done so already
1a BB RFESS 5RM
1b Chins 3RM
2a Jammer Press 3 x 10
2b Plank Rotations 3 x 8e/s
Cond: Circuit 45s/15s x 2 Rounds
Ropes
Ring Plank
KB Pulls
Slams
Ring Mountain Climbers
Jump Lunges
Fri
Jump Tests: if haven’t done so already
Max Height Countermovement
Max Height Squat Jump
Max Height S/L Jumps
Front Squat 3RM / Deadlift 3RM if haven’t done so already
1a Back Squat 5/10/15
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
Jump Lunge
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