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
WARM UP
2 rounds for quality of:
Hang From Pull Up Bar, 30 secs
10 Scapular Pull-ups
10 Kip Swings
10 Step Back Lunges
10 Push-up to Down Dogs
TEST
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
LONG WOD
Every 1 min for 30 mins, alternating between:
5 Bench Press, 70% 1RM
2 Rope Climbs
50 Double Unders
Row, 200/150 m
Rest 1 min