Tue
A. Warm up
2 rounds
Partner hang and push off bar (thoracic stretch)
20 band pull aparts
10 OHS in X band (https://www.youtube.com/watch?v=L9uHAeyfl3c)
B. Strength
10 mins to build to
Press 1 RM
Rest 2 min into
5 mins to build to push Press 1RM
C. Gymnastics Test 2:
Max Push ups - 2 attempts if needed.
Rest 2 min
Max MU ring and/or bar
(if you do not have MU accumulate 2-3 mins in the top of ring support position)
D. Conditioning Extras (optional)
400m Run
200m Farmer’s walk @ heaviest possible
400m Run
September 8 - TESTING WEEK
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.