If you can get to class early then do so so you can thoroughly warm-up. Please, use common sense when performing 1RM lifts. Warm-up (Easy Effort) Complete 3 Sets Row 1:00 10 Band Dislocates + Overhead Pull Aparts 10 Down Dog Up Dog 5 Snatch Deadlift 5 Snatch High Pull 5 Hang Power Snatch Test…
Daily Notes for Testing Limit rest time between sets. Focus and limit distractions. Know your lifting limits. Build with confidence. Ask for a spot when needed. Test 9 1RM Front squat Test 10 1RM Push press Then.. 3x 8-10 DB Bulgarian Split Squats e/s Immediately into; 15-20 Weighted Sit-Ups
Get as far as possible in 35min… 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 53/35 200m run 30 KB Goblet Squats 53/35 200m run 20 Up downs 200m run * When you finish, go back through AGAIN with 12/9 Cals instead of…
Daily Notes for Testing Limit rest time between sets. Focus and limit distractions. Know your lifting limits. Build with confidence. Ask for a spot when needed. Coaches Warm-up + Oly Warm-up Test 8 1RM Clean Then.., For Time: 10-20-30-40-50 Barbell Thrusters 45/35 Bar. 15-15-15-15-15 Cal 10-10-10-10-10 Toes-To-Bar Ladies: 12 Cal Row instead of 15 🙂…
Daily Notes for Testing Limit rest time between sets. Focus and limit distractions. Know your lifting limits. Build with confidence. Ask for a spot when needed. NFT (Easy Effort) Complete 3 Sets* Row 1:00 10 Band Dislocates + Overhead Pull Aparts 5 Snatch Deadlift 5 Snatch High Pull 5 Hang Power Snatch then.. Test 7…
Test week details Daily Notes for Testing Limit rest time between sets. Focus and limit distractions. Know your lifting limits. Build with confidence. Ask for a spot when needed. Warm-up – NFT (Easy Effort) Complete 3 Sets* Bike 1:00 Back Rack Clean Hold :30 5 Clean Deadlifts 5 Clean Pulls 5 Muscle Cleans 5 Power…
Test Week resumes Thursday … 36min. EMOM: (6 Rounds) Min. 1) Plank the entire minute* Min. 2) 15/12 Calorie Row SPRINT!! Min. 3) 1 Round of “Glenda” Min. 4) 60 Double Under’s Min. 5) Max DB Russian Twist 30/20 Min. 6) Rest *Glenda is: 5 Toes to bar / knee raises 10 Push-Ups 15 Air…
Test week details Daily Notes for Testing -Limit rest time between sets. -Focus and limit distractions. -Know your lifting limits. -Build with confidence. -Ask for a spot when needed. Warm-up – NFT Complete 3 Sets Row/run 400m 15 Dislocates 6 Good Mornings 6 Strict Pull-ups 6 SA Db Strict Press 30/20# R/L 10 RKBS Then..,…
The purpose of testing is to gauge your current strength level before beginning our strength program. Upon establishing these numbers we will work between 70-85% for the length if the phase. Why 70-85%? I consider these percentages safe for the beginner to intermediate athlete to focus on form while being challenged by an appropriate training…
We are back to our original gym setup… The next training phase is a “two week testing phase.” During the two week testing phase we will establish “1RM” lifts to have a foundation for the next training phase. The purpose of testing is to gauge your current strength level before beginning our strength program. Upon…
