Test Week 1
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*please try to stay with the programming and avoid adding in Individual work. These #’s will help us, help you, individually attack this next cycle. Questions?
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A. Back squat – build to 1 RM
-rest 10 minutes-
B. 85% of A – 1 x amrap @ 30×1 tempo
*max reps at tempo above
C. 30 burpee muscle ups for time
D. 20 min bike :30 hard :30 easy
E. Assistance Work
1. reverse hyper – 3 x 25 reps
2. Stationary lunge single arm presses 8-10 reps each side x 3 sets
3. 4-5 x 5-10 strict t2b
4. 3 mind hold in each split position. (Straddle, split front back both sides)
– [x] Back squat – build to 1 RM (425)
rest 10 minutes
– [x] 85% of A – 1 x amrap @ 30×1 tempo
*max reps at tempo above (365 x 7)
– [x] 30 burpee muscle ups for time (6:38)
– [x] 20 min bike :30 hard :30 easy
– [x] reverse hyper – 3 x 25 reps
– [x] Stationary lunge single arm presses 8-10 reps each side x 3 sets (44, 48, 53)
– [x] 4-5 x 5-10 strict t2b (8 reps x 5)
– [x] 3 min hold in each split position. (Straddle, split front back both sides)
– [x] Crossover Symmetry