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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