TESTING WEEK PROGRAMMING
[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Articles to read prior to week”]Here are a few videos to get you started with the week – If my coaches have some good articles or tips to share – hit it up coaches.
Warming up to PRs (Squat, Bench, DL) – EliteFTS
Push Press – Use your legs – Catalyst Athletics
Push Press – Catalyst Athletics
How to run the 400m – TrackStarUSA
Simple Guide to weightlifting competition warm ups – Catalyst Athletics
Improving the jumping mechanism – MobWod[/accordion_item][accordion_item title=”Monday 6.8.15″]Monday 6.8.15
A.
1 Max Effort Attempt of Strict Pull Ups
Note: These are prone grip – overhand. You’ll get one attempt at these.
B.
20 minutes to find Squat 1rm
2 Months out of Fundamentals: Squat 5rm
Rest 5 minutes then perform C.
C.
Perform Max Repetitions Unbroken at 80% of 1rm or 90% of 5rm
D.
5 Rounds
1 minute to perform 30 Russian style KB Swings 70/55
1 minute rest
[/accordion_item][accordion_item title=”Tuesday 6.9.15″]Tuesday 6.9.15
A.
Handstand Push Up Tester
B.
20 minutes to find Push Press 1rm
2 Months out of Fundamentals: Push Press 5rm
Rest 5 minutes then perform C.
C.
Perform Max Repetitions Unbroken at 80% of 1rm or 90% of 5rm
D.
Max Effort 400m Run[/accordion_item][accordion_item title=”Wednesday 6.10.15″]Wednesday 6.10.15
A.
8 minutes to find Max Distance Broad Jump
Note: Distance starts at the toe, and is measured where the heel lands.
B.
20 Minutes to find Power Clean 1rm
2 Months out of Fundamentals: Hang Power Clean 3rm
C.
Sandbag Grace – 30 Reps Clean and Jerk at 100/60#
[/accordion_item][accordion_item title=”Thursday 6.11.15″]Thursday 6.11.15
A.
20 minutes to find Bench Press 1rm
2 Months out of Fundamentals: Bench Press 5rm
rest 5 minutes then perform B.
B.
Perform Max Repetitions Unbroken at 80% of 1rm or 90% of 5rm
C.
10 minute amrap
10 Ring Rows
10 Deficit Push Ups on parallettes
[/accordion_item][accordion_item title=”Friday 6.12.15″]Friday 6.12.15
A.
Max Effort Dead Bug Pose 1
B.
20 minutes to find Deadlift 1rm
2 months out of Fundamentals: Deadlift 5rm
C.
3 Rounds
Row 250m
15 KB Swings 70/55 American
25 Burpees
15 KB Swings 70/55 American
Row 250
Rest 5-10 minutes
Note: Scale so that you don’t have to break up the movements a terrible amount.
[/accordion_item][accordion_item title=”Saturday 6.13.15″]Mobility Class Begins Today at 10:00am!
A.
Max Effort 1 mile run for time
Rest 10 minutes then perform
B.
“Fran”
21-15-9
Thrusters
Pull Ups[/accordion_item][/accordion][/vc_column][/vc_row]
2015 06 07