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
Every 1 min for 5 mins do:
Table Top (Hold), 20 secs
5 Pike Push-ups
1 Pull-up Negative GYMNASTIC TEST
A single set of Strict Pull-ups for max reps. GYMNASTIC TEST
A single set of Strict Hspus for max reps.
GYMNASTIC STRENGTH
Complete as many rounds as possible in 10 mins of:
max rep Strict Pull-ups
max rep Strict Handstand Push-ups
EMOM 10 Min Alternate between
1. Min Strict Pull Up
2. Min Strict HSPU For Quality
GYMNASTIC METCON
For time:
20 Alternating Dumbbell Snatches, 50/35 lbs
10 Burpee Over Dumbbells
3 Ring Dips
18 Alternating Dumbbell Snatches, 50/35 lbs
9 Burpee Over Dumbbells
3 Ring Dips
16 Alternating Dumbbell Snatches, 50/35 lbs
8 Burpee Over Dumbbells
3 Ring Dips
14 Alternating Dumbbell Snatches, 50/35 lbs
7 Burpee Over Dumbbells
3 Ring Dips
12 Alternating Dumbbell Snatches, 50/35 lbs
6 Burpee Over Dumbbells
3 Ring Dips
10 Alternating Dumbbell Snatches, 50/35 lbs
5 Burpee Over Dumbbells
3 Ring Dips
8 Alternating Dumbbell Snatches, 50/35 lbs
4 Burpee Over Dumbbells
3 Ring Dips
6 Alternating Dumbbell Snatches, 50/35 lbs
3 Burpee Over Dumbbells
3 Ring Dips
4 Alternating Dumbbell Snatches, 50/35 lbs
2 Burpee Over Dumbbells
3 Ring Dips
2 Alternating Dumbbell Snatches, 50/35 lbs
1 Burpee Over Dumbbell
3 Ring Dips
COOL DOWN
For quality:
Low Dragon Stretch, 2 mins
Shoulder Stretch, 2 mins