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WOD - Do 29.07.21

THE REAL TESTING WEEK

This week is the last week from the 9 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:

PRIORITY 1

26.07 Monday

1 RM Squat Snatch


27.07 Tuesday

1 RM Deadlift


29.07 Thursday

1 RM of complex from Rack: 1 Split Jerk + 3 Front Squat + 1 Squat Clean


PRIORITY 2

28.07 Wednesday

Single max rep strict HSPU

Single max rep strict Pull Up


PRIORITY 3

29.07 Thursday

1 rep max Turkish Get Up


30.07 Friday

1 rep max Bench Press



 

WORKOUT OF THE DAY



LIFTING CYCLE - MAX TEST redo Record your best Squat Clean + 3 Front Squat + Split Jerk 1 Rep Max lift. Attention: Its the other way! 1 Rep Max of: 1 Split Jerk + 3 Front Squat + 1 Squat Clean Take it from the Rig.

8 WEEK LIFTING CYCLE - redo As many reps as possible in 12 mins of:

Squat Clean + 3 Front Squat + Split Jerk, 65% 1RM

ACCESSORY


3 rounds for time of:

Farmer Carry, 100 m 24/16kg

2 Turkish Get-Ups (increase / round)

into:


TEST


Turkish Get-up : 1 Rep Max

Record your best Turkish Get-up 1 rep max lift.


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

COOL DOWN For quality:

Couch Stretch, L 2 mins/R 2 mins

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