Testing week:

 

Monday

 

Back Squat

 

Build to a 5, 3 or 1RM for comparison with the previously tested max at the beginning of July

 

There is no MetCon today, use the whole session for the squats - allowing time for progressive warm and rest between sets.  Time at the end of the session can be used for cool down and stretching.

 

Tuesday

 

A) Press

Build 1RM for comparison with the previously tested max at the beginning of July

 

B)

10 min AMRAP

 

5 manmakers (use a weight that is challenging but allows you to complete the reps with good from)

5 burpees

20 sit ups


 

Wednesday

 

Deadlift

 

Build to a 5, 3 or 1RM for comparison with the previously tested max at the beginning of July

 

There is no MetCon today, use the whole session for the deadlifts - allowing time for progressive warm and rest between sets.  Time at the end of the session can be used for cool down and stretching.


 

Thursday

 

A) Bench Press

Build 1RM for comparison with the previously tested max at the beginning of July

 

B)

21-15-9

Box jumps

Wall balls

KB swing 24/16kg

 

Friday

 

Catch up on missed lifts

 

Or

 

8 min AMRAP

200m run

max reps push press 40/30kg

(back to the run every time you break a set of push press)

 

Rest 4 mins

 

8 min AMRAP
250m row

10 goblet squats 24/16kg

10 push ups

 

Competitors class

 

A) Catch up on missed lifts

 

If you are performing 1RM Back Squat or Deadlift then consider using the session solely for these.  

 

B) Snatch practice - keep the weight light as it will have been a heavy week, no more than 60-70% for sets of 2 reps every 2 mins for 14 mins (7 sets)

 

C) For time

10-9-8-7--------------1 HSPU

20-18-16-14---------2 Pull ups

(alternate exercises)

 

Saturday

 

Hero WOD

“Whitten”

 

5 rounds for time

22 KB swings 24/16kg

22 box jumps

400m run

22 burpees

22 wall balls

 

(Coaches note - if possible the groups a 35min cut off)

 

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