WOD - Di 28.09.21

THE REAL TESTING WEEK

This week is the last week from the 8 Week circle. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week of the cycle.

If you are not able to test the 1 rep maxes this week, be shure you are testing at least:

STRENGTH PRIORITY

27.09 Monday

1x Max unbroken set of L-Sit Hold (Parallettes)

28.09 Tuesday

1 RM Front Squat

29.09 Wednesday

1 RM Deadlift (after conditioning)

30.09 Thursday

Skill Test Ring or Bar Muscle Up

01.10 Friday

1 RM Front Squat

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WORKOUT OF THE DAY

WARM UP For quality: Row / Ski Erg / Bike Calorie, 3 mins Couch Stretch, 2 mins 10 Air Squats Wrist stretch, 1 min 10 Front Squat With 3 Second Holds, 20/10 kg

TEST (redo 03.08) Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

HEAVY METCON (redo 03.08) 21-15-9 reps, for time of:

Power Clean, 70% 1RM

Double Kettlebell Push Press, 24/16 kg

Plate Slide Plank, 5/2.5 kg

Plate Slide Plank: Plank on hands and pull a plate under the body from side to side. Slide L + R = 1 Rep

COOL DOWN For quality:

Row / Ski Erg / Bike Calorie, 3 mins

Couch Stretch, 4 mins

Hamstring Stretch, 2 mins