WEEK 9 of 9 – TEST WEEK
12th – 17th July
This weeks overview:
Monday: Back squat 1RM
Tuesday: Power snatch Technical max / heavy single
Wednesday: Gymnastic strict strength testing
Thursday: Clean & jerk Technical max / heavy single
Friday: Benchmark retest of ‘Bex’
Saturday: Deadlift 1RM
MONDAY
STRENGTH:
Back squat testing
Build to a 1RM.
Establish a new 1 rep max in the Back squat.
WOD:
5 x 3-minute AMRAP’s
20 Box jumps
15 Burpees
Max stepping Lunges in remaining time
1 min Rest
TUESDAY
STRENGTH:
Power Snatch week 9
Build to a single heavy rep for the day, or aim to hit a new 1RM.
WOD:
AMRAP 12
15 Russian KB Swings 24/16kg
24 DU
200m run
WEDNESDAY
GYMNASTICS STRENGTH:
Strict gymnastic testing
Establish a Max Unbroken set of:
WOD:
‘Cindy’
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
THURSDAY
STRENGTH:
Clean & Jerk.
Build to a single heavy rep for the day, or aim to hit a new 1RM.
PARTNER WOD:
10 Rounds for Time (Split reps with a Partner)
8 Hang Cleans (50/35kg)
15 Synchro Sit ups
10 HSPU
FRIDAY
BIG FRIDAY
ENDURANCE WOD:
Retest from 9th October 2020
‘Bex’
AMRAP 35
50 Wall balls 9/6kg
40 Box jumps 24/20”
30 Toes to bar
20 Deadlifts 65/50kg
800m run OR 80/60cal Row OR 60/48cal Bike
SATURDAY
Benchmark Saturdays
STRENGTH:
Deadlifts
Build to a heavy single rep for the day or a new 1 rep max.
WOD:
‘The longest mile’
4 Rounds for Time
10 Burpees
100m Run
10 Air Squats
100m Run
10 Push-Ups
100m Run
10 Sit-Ups
100m Run