Mon
A. Warm-Up
2 rounds
10 spider man lunge
5 wide, medium and narrow stance squats
10 windscreen wipers/hackey sack each side
B. Hip Activation
2 rounds
10 leg swings forward
10 leg lifts to side
10 front leg circles
10 side leg circles
C. Strength Test 1
15-20 mins to build to a
Back Squat 1RM
Warm up percentage protocol (guideline)
1x5-10 @ 60%
1x 5 @ 70%
1x 3-4 @ 75% (can skip this set)
1x 2 @ 80%
1 x 1 @ 85-90%
1 x 1 @ 90-95%
1 x New PR attempt
Rest 5 min
AMRAP @ 85% @ 30X1
-breaking the tempo means set is over
D. Gymnastics Test 1
Max strict pull ups (5 rep cut off)
rest 2 min
One set only, 2 attempts
Max ring rows (straps perpendicular to floor hips ext legs straight)
or max kipping pull-up
or max kipping C2B pull ups,
E. Time remaining do additional anterior shoulder mobility for tomorrows testing.