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1/13

STRENGTH

Front squat -1x5 with pause

1x20

Then 3x1


4 rounds-building sets

3 long jumps

6/6 step downs

9 hip thrusts


Conditioning

3 rounds 7 minute cap

200 m run

20 lunges

20 air squats

 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
1/20

Test week-Day 2 Find a 1, 2 or 3 rep max for Bench press Strict press Max unbroken push-ups Max unbroken chin ups or on the hand grip Australian push-ups Max unbroken pull-ups or overhand grip Austral

 
 
 
1/19

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 

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