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
3 Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
1 2in Snatch Land
1 4in Snatch Land
1 6in Snatch Land
3 Snatch Lands
This is not a timed workout.
LIFTING
Record your best Squat Snatch 1 rep max lift. Only include the heaviest 1 rep,
do not include sets prior to it.
HEAVY METCON (redo 07.06.21)
5 rounds for time of:
3 Back Squats, 80% 1RM
5 Weighted Strict Pull-ups, 5/2.5 kg
10 Alternating Dumbbell Shoulder Press, 22.5/15 kg
Plank Hold, 1 min
Scales:
- 10 TRX Wall Pull Up (no bands)
- reduce weight on the shoulder Press
Alt. Shoulder Press Standing double DB alt strict press (5 reps per arm) COOL DOWN
For quality:
Banded Shoulder Stretch, 2 mins
Couch Stretch, 2 mins
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