Set some records today! CORE STABILITY: :15 Hanging L-Sit Hold * 1:00 clock per set for 3 consecutive minutes POWER: 1RM Thruster from a Rack * 60×3, 75X2, 85X2, 90X1, 95X1, 101%x1 (NO TIES), 103-105%x1 (Optional) * 15-20 minutes depending on class sizes WORKOUT/TESTING: 500m Row FOR
Benchmark week! CORE STABILITY: :25 RKC Plank :35 REST * 3 sets total * STRENGTH: Front Squat 1RM in 15-20 minutes * Work up steadily and make sure to address any tightness you might feel early on that we might miss in the warm up * 60×5, 75×3,
Busy Monday! POWER/SKILL: Every minute on the minute for 12 minutes: 1 SQUAT Snatch * Work up SLOWLY and only go for a new 1RM if you’re feeling great and instead work on getting some really good practice with heavier weights and no misses, if possible… * 60×2,65×2,70×1-2,75,80,85,90,90-93,93-95,95-100,95-102,95-105% (Only
Gymnastics test and the long one for the week! GYMNASTICS: Perform 1 Non-Stop Set of Strict Muscle Ups, CTB Pull Ups, Chin Above Pull Ups, Lower Body Assisted Pull Ups or Ring Rows at a tough angle REST 2:00 Perform 1 Non-Stop Set of Strict Deficit HSPUs (2/4″), Regular
Progress check! GYMNASTICS: 1 Set of Strict CTB Pull Ups for Max Reps *Can try a max rep Muscle Up set if you’re feeling good (OR Strict Chin Above OR Deepest Partial starting from the top OR Deepest angle on a 5 rep set of Ring Rows) REST 2-3:00
Test day! STRENGTH: 5RM Back Squat Warm ups: 50% for 5 reps 65% for 4 reps 75% for 3 reps 80% for 2 reps 83-85% for 1-2 reps REST 2-3 MINUTES THEN… Test sets: 88-90% 1RM x 5 reps If that felt solid… REST 2-3 minutes 90-93% 1RM
Gymnastics retest! TEST: 10 minutes to find a 5RM Push Up (Try to best your old number, but be smart and aware of your hip and lower back positions) THEN IMMEDIATELY INTO… 3 minutes of max rep Rope Climbs (Retest the version you did the 1st time around or
Test day! STRENGTH: 5RM Deadlift * Must drop and reset after all reps * Switch grip if you want * Belt up once you hit 85% of so WARM UP SETS: 10 minutes 50% for 5 reps 65% for 4 reps 75% for 3 reps 85% for 2
Test day! POWER/SKILL: 1 Power Snatch + 2 Overhead Squats * Build up to the best weight possible in 15-20 minutes * Try to work your weaker position, but you have the option of starting from the Hang or the Floor for this one WORKOUT: 20 Foot Goblet
New skills! GYMNASTICS STRENGTH TEST: Take 10-12 minutes to work up to a 5RM weighted hand release Push Up or get as low as you can for a bar Push Up… (Work on your Rope Climbs between sets as you’re working up on the Push Ups) * Key points
Retest! POWER TEST: 1RM Power Clean or Hang Power Clean * Empty Bar – Ft Sq, Tall Power Clean, High Hang, Mid-Thigh, Above Knee, Below Knee & Shin to finish x 1-2 reps each – 60% for 3 reps – 70% for 2 reps – 80% for 2 reps
Couple more testing before we work out some new gymnastics strength work for next week… GYMNASTICS TEST: 1 set of MAX REP Unbroken Chest 2 Bar Strict Pull Ups (Overhead Only) REST 2 MINUTES 1 set of MAX REP Unbroken Strict Ring Dips * Scale down to any of
Snatch test! POWER TEST: Power Snatch 1RM (Hang or Floor) * Floor is preferred * Be perfect on the early, lighter sets so you’re ready for the heavier ones… Bar only skills: – OH Squat, Snatch Balance, High Hang with Pause, Below Knee with Pause & Mid-Shin
Skills and a test… SKILL PRACTICE: Pick any of the following and practice for 10 minutes: 1. Handstand Push Up/HS Walking 2. Kipping Pull Ups/Rope Climbs WORKOUT/CAPACITY TEST: “Burgeron Beep Test” Every minute on the minute for as long as you are able to complete the work in
Test week continues! POWER TEST: Every 2:00 for 10 sets (20:00) complete the following: 1-2 SQUAT Snatches from the Floor * Sets 1-4: – 50%, 60%, 70%, 80% for 2 reps * Sets 5-8: – 85%, 90%, 95%, 101% for 1 rep * Sets 9-10: – 101-103%, 103-105% for
Hero week! SKILL/POWER: Snatch Balance for SPEED… * Go by feel on the lift today… * If you’re feeling fast and strong try to go for 100-105% of your Snatch 1RM for 1 rep OR work up to a moderate weight and work fast footwork and proper body positions
Test week! POWER: 20 minutes Clean & Split Jerk 1RM 60% for 2 70% for 2 80% for 2 85% for 1 90% for 1 95% for 1 101% for 1 2 more attempts if you’re feeling good STRENGTH: Front Squat from a Rack * Work up quicker
One more test… STRENGTH: 20 minutes Deadlift 1RM * Take plenty of time on this one and work up just 5-10% at a time starting with just 50% 1RM and play it smart if you aren’t feeling it… (3-5@50%, 3@60%, 2@70%, 1-2@80%, 1@90%, 1@90-95%, 1@95-100%, 1@100-103%, 1@103-105%) * Training
Clean test and Dave! POWER TEST: Every 75 seconds for 10 total rounds perform 1-2 reps of Power OR Squat Clean up to a 1RM by the last 2-3 rounds… (Start with 2 reps early on and move down to just 1 as the weight goes up) (60, 70,
Last test day! STRENGTH TEST: 2RM Strict Pull Up (Must be overhanded and unbroken) * 10 minutes to try to beat your old test number BASELINE RETEST: “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats * 20 minute AMRAP * Perform this one EXACTLY the
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