Test Week
Active Recovery Day
20:00 for Quality
10 Russian KB Swings
10 KB Tic Tacs
10 Goblet Squat
10 Lunges (no weight)
10 Push-ups
400 M Run
OR Make Up Day
Test Week
A.
In 15:00
Clean Complex
1 Hang Clean (Power or Squat)
1 Full Squat Clean
1 Front Squat
1 Jerk (any variation, push press is allowed but not recommended)
*After warm-up with a partner start with an empty barbell, and build up to as heavy as weight as possible.
Notes:
Complexes such as this one allow us to train the ability to do more technical power movements under fatigue. They also force the athlete to be more precise and proficient in various elements of a given movement while maximizing training time. The increase physical and mental demands of this complex will allow us to simulate a 95-100% effort clean and jerk without actually putting that load on the bar.
B
7:00 AMRAP
7 Burpees
7/arm Alt. DB Snatch @ 35 / 20
*Total reps recorded
Notes:
This amrap falls in the aerobic power zone (think 1 mile time trial) for the majority of our athletes. As with a good deal of our tests this cycle managing the work and being precise and efficient with movements will be the key to a good score. With a “short” time domain and high turnover movement athletes must find a pace that is aggressive but also sustainable which is no easy task. This is a great test to see what end of the anaerobic / aerobic spectrum you fall in so pay attention to what your limiters are and refine for your approach during retest week!
“Right now, your competition is training” – Uknown
2 Person Relay
15-12-9
Squat Cleans @ 135/95
TTB
Burpees
*Partners alternate rounds
Don’t forget to change your clocks!
A. Build to a Heavy Deadlift in 20 min
B. 3 Rounds
15 Russian KB Swings
15 Pull-Ups
Bear Crawl (length of gym & back)
A. 5 sets
2 OHS
3-5 Pistols
*rest as needed
B. 8:00 AMRAP
12 Front Squats @ 135/95
15 Burpees over bar
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A1. Rope Climbs x2x5 Rest :30
A2. Heavy Russian KBS x5x5 Rest :60
B. 6 Sets
2 Power Clean x2x6
2-5 HSPU
*Rest as needed
“The pain you feel today is the strength you’ll feel tomorrow” – Unknown
5 Rounds
200 M Run
30 Step-ups (total)
30 Wall Balls 20/14
*Time Cap 30:00
“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” – Jack LaLanne
A. Build to a heavy jerk
B. 5 Rounds
10 TTB
25 Double unders
“Never give up, for that is just the place and the time that the tide will turn.” -Harriet Beecher Stowe
100 Wall Balls
75 Burpee Pull-ups
50 Power Cleans @ 135/95
*Two person teams, one person works at a time
November Cycle Starts Monday!
>>Details<<
A1. Rope Climbs x2x5 Rest :30
A2. Pistols x3-5/leg x5
B. 2 Rounds
1K Row
800 M Run
*time recorded
Teacher & Student Discounts end on 10/31
Get em’ while you can!
>>Check it out<<
