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 L-Sit Leg Lifts
10 Serratus Crunches
10 Knees-to-chests
10 Anchored T Spines
2 Shoulder Mobilities
STRENGT CONDITIONING (redo 04.08) Every 1 min for 10 mins, alternating between:
15/12 Row Calories
5-4-3-2-1 Deadlifts, pick load METCON (redo 04.08) For 2 cycles:
AMRAP in 6 mins of:
12/10 Row Calories
10 Alternating Reverse Goblet Lunges, 22.5/15 kg
10 Toes-to-bars
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
COOL DOWN For quality:
Ski Erg, 5 mins
Wall Pec Stretch, 2 mins
Pigeon Stretch, 2 mins