An amazing group, made for a great day of training
Testing Week
Prep
1-2 mins rolling out quads
2-3 mins rolling out hip flexors
1-2 mins rolling out glutes
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Activation
12 seated leg extensions
12 gluten bridges
6 split squats **each ;eg
6 H=Kang squats
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Warm-up
3 min bike intervals **Easy/Hard
:30/:30
:20/:20:20
:15/:15/:15/:15
–
2 Rounds
Round of “Cindy”
+
5 BB squat clean Thrusters
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Mobility
:15-:25 sec doorway stretch
:20-:30 sec frog stretch
:15-:25 sec Single arm lat/FR stretch on wall
:40-:60 sec couch stertch
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Strength
Back squat: build to a 1 RM for the day
+
Drop set @80%: 2 sets x3 reps
–
55+: build to a 3RM **Not 1 rep
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Conditioning
4 Rounds
9 C2B pull-ups
12 Thrusters @95/63
9 Bar facing Burpees over
12/9 cal bike
**Rest 4 mins between rounds
–
3-4 Rounds
9 C2B
12 Thrusters @75/53
9 Burpees over BB
12/9 cal bike
**Rest 5-6 mins between rounds
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BE Complete
Banded single leg adductor pulls: 3 sets x12-15 reps
12 banded goodmornings + 30ft backward banded walk x3-4
**Rest :90 sec-2 mins
**leading with heels on steps
**Feet should be close to squat width