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
WORKOUT OF THE DAY
WARM UP 3 rounds for quality of:
10 Jumping Pull-ups
5 Push-up to Down Dogs
3/3 Lunge Flows
10 PVC Overhead Squats
Jay Day - RX 5 rounds for time of: 8 Ring Muscle Ups 19 Overhead Squats, 45/30 kg 85 Double Unders
Jay Day - Intermediate 5 rounds for time of:
8 Chest-to-bar Pull-ups
19 Overhead Squats, 35/20 kg
40 Double Unders Jay Day - Beginner 5 rounds for time of:
8 Jumping Chest-to-bar Pull-ups
19 Overhead Squats, 20/10 kg
85 Single Unders COOL DOWN For quality:
Calf Stretch, 2 mins
Chest-to-Floor Stretch, 2 mins
Lat Stretch In Child’s Pose, 2 mins
Comments