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…
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…
Three (Easy) Rounds NFT 200m Run/row/ski :30 Side Plank Hold e/s 10 Push-ups + 20 band pull aparts 20 Russian Twists, 15/10# 1/1 Then.., Incline BB bench press Set 1: 15reps light Set 2: 3reps w/:5neg into 3reps fast x2 Set 3: 10 full reps :2neg Set 4: 8 full reps :2neg Set 5: 8…
Warm up Max Cal Bike 3:00 Max Single Unders or Double Unders 3:00 Max Cal Row/ski/run/versa 3:00 Then.., 90/90 hip rolls x10 Alt Bottom squat reach x10 Then.., Front Squat Set 1: 12 LIGHT reps tempo :3down/:3up Set 2: 10 MODERATE reps tempo :3d/:3u Set 3: 8 HEAVY reps :3/:3 Set 4: 8 Heavy reps…
3:00 bike/row… 100 flutter kicks then… NFT (quality and purpose) Complete 5 Sets 12 RKBS, 53/35# 12 Alt Step Ups, 20” 12 Up Downs Rest :30 12 Cossack Squats Row/Bike/Ski/versa/run 1:00 20 Mountain Climbers (1-1 Count) Rest/Walk 1:00 btw each set Then.., Skill: Split Jerk : 7 – 10 min – foot work – from…
Warm-up 3min Bike 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back Into…, Wall HS Hold :30 or Plank :30r x 5 Sets Followed by Shoulder Mobility Then.., EMOM x 10min. Odd: 5 Hang Power Snatches Even: 60 Double Unders *Every other round is 12/9 Cal Rest 3min. EMOM x…
