Week 3 (Testing Week 1)

TESTING WEEK 1

Monday: Squat abs / gymnastic battery

A. Build to a 1RM Back Squat

Rest exactly 10 minutes

B. 1 set max rep back squat @30x1 @ 85% A **DO NOT DEVIATE FROM TEMPO**

+

20 sets for time

5 Unbroken Chest to bar pull ups**

*Goal is under 10 minutes

** Sub Ring Rows or assisted pull ups 

Tuesday: Aerobic Power 

"Jeremy"

For time 21-15-9:

Overhead Squat 95lb

Lateral bar over burpee

*Goal is under 5:30

+

3 sets:

1 Minute run

1 Minute rest

1 Minute Box jumps 24" Step down

1 Minute rest

1 Minute double unders

1 Minute rest

Thursday: Pressing abs + gymnastic battery

A. Build to a push press 1 RM

B. 35 HSPU for time

C. 10 Minute Double Unders

30s on

30s rest * Bring Your Rope!

Friday: fatigue repeatability

3 sets @ 100%

200m Run

15 KBS 70lb

25 burpees

15 KBS 70lb 

200m Run

rest 12 minutes

*Goal 1st sub sub 5:00, othere sets sub 6:00*