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WOD - Mo 26.07.21

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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