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FRIDAY 10/06/16
Category Archives: TestWeek
FRIDAY 10/06/16
Benchmark Test Fight Gone Bad For total reps: 1 min – Wall Ball 1 min – SDLHP 1 min – Box Jump 1 min – Push-press 1 min – Row (cal) 1 min – Rest 3 rounds
THURSDAY 09/06/16
Preparation 5 Kang Squats 5 Overhead Squat, slow down/fast up 5 Overhead Squat, with pause 2 sets of each Power Test Max height Box jump Squat Test Overhead Squat; 1 rep max Press Test Bench Press; 5 rep max ADDITIONAL Cyclical Conditioning Test 20 min Max distance Row
WEDNESDAY 08/06/16
Preparation 2 sets: 10 Hollow Rock to Hollow Arch 2 lengths Crocodile Crawl 10 Tap Swing Gymnastics Test 2 min – Max Strict Pull-ups Rest 2 min 2 min – Max Press-ups Rest 2 min 2 min – Max Strict Toes-to-Bar Rest 2 min 2 min – Max Strict Dips Mixed Modal Conditioning Test For […]
TUESDAY 07/06/16
Preparation Snatch Warm-up Weightlifting Test Power Snatch 1RM Hinge Strength Test Deadlift; 5RM
MONDAY 06/06/16
TEST WEEK Eleven weeks since we last tested these metrics so it’s time to see what progress we have made. Most of the tests are the same as the previous test week, but there are some new benchmarks which we will use in the new training cycle. For those who have been following the programme, […]
Test Week
SCHEDULE Schedule for the week is as follows: Monday – Back Squat Test Tuesday – 2000m Row Test Wednesday – Push-Press/Power Clean/Front Squat Test + Endurance Exe Run Time Trial (Optional) Thursday – Team Test Friday – Aerobic Test RE-TEST/NEW TEST This is the culmination of the 8 week strength cycle of training (re-test Back Squat […]
TRAINING – FRI 17/10/14
FRIDAY 17/10/14 LEVEL 2 Warm-up Press-up; 3 sec lower/1 sec pause/3 sec up; 6 reps Dead hang (knees raised); 20 sec Goblet Squats; 10 reps 2 rounds Playtime Toes-to-bar A) Bench Press – 15 minutes to set a 1 rep max B) Strict Pull-up – 10 minutes to complete max effort; 3 sets; rest 2 min btw […]
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TRAINING – WED 15/10/14
WEDNESDAY 15/10/14 LEVEL 2 Warm-up Russian Swings & Hip Bridges Playtime Pistol A) 15 minute to set a 1RM Deadlift B) 2 minute AMRAP at 70% of (A) C) 15 minute AMRAP, for total reps: 20 Wall Ball (9/6) 15 Down-up 10 Press-ups LEVEL 3 A) Jerk; 2@65%; 2@70%; 2@75%; 1-1@80%, 82.5% and 85% * Stay […]
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TRAINING – TUE 14/10/14
TUESDAY 14/10/14 LEVEL 2 Warm-up with 10 minutes handstand practice A) 10 minutes to set a 1RM Push-Press B) 2 min AMRAP Push-Press at 70% of (A) C) “Muttley’s Madness” LEVEL 3 Warm-up with 10 minutes handstand practice A) Max distance handstand walk; 5 attempts B) 10 minutes to set a 1RM Push-Press C) 2 min AMRAP Push-Press at […]
Also posted in Aerobic, Gymnastics Comments Off on TRAINING – TUE 14/10/14
TRAINING – MON 13/10/14
MONDAY 13/10/14 LEVEL 2 Warm-up 30 Double-under 8 Down Dog/Up Dog/Mountain Climber 8 Goblet Squats 8 Walk Lunges (each side) 2 rounds A) Take 12 minutes to complete: Front Squat; 3 reps; 5 sets B) Power Snatch drills C) 14.1 10 minute AMRAP 30 Double-unders 15 Power Snatch (35/25) LEVEL 3 A) EMOM 10 minutes: Snatch […]
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