Retest Week 5/20/19-5/26/19
Monday
Warmup-Complete:
400m run
2×10 Single Arm DB Presses each side
2×10 Single Arm DB Push Presses each side
1×5 Strict Press+5 Push Presses
A) Push Press 20RM
B) Run 2 mile
*Scaled 1.5 or 1 mile
Goal=under 20 mins
C) Death by HS Walk
5ft HS walk and increase 5ft each round until failure
*Scaled Death by HS Hold or Inverted Hold: Start at :10 then 20-:30-35-:40…etc *max :60
Tuesday
Warmup-Barbell Drills
A)Snatch 1RM
B)Clean 1RM
C)Death by Strict Pull ups
*Start at 1 and add a rep each minute
*Scale-Banded Assistance or Hard Ring Rows
Wednesday
Warmup-3RNFT
200m run + 10 Push ups
A)Max Cal Assault Bike in 15 mins
B)Close Grip Bench 5RM
*1 sec pause on chest every rep
*No CHEATING
C)Max UB set of Double Unders in 5 mins
*Scale-Singles only if you can’t do doubles
*Now would be a good time to practice if you are close.
Thursday
Row Warmup:
Row 250 easy +Row 150 Hard +Row 250 mod
*30 sec rest between sets
Gymnastics Warmup:
PVC and Band Pullaparts then, 3 Rounds of:
3 kick ups + 1 Strict HSPU on the last kick up
A)Row 5k
*Scale-3.5K if you think it will take over 25 mins
B)Max sets of UB SHSPU
*Choose 3, 2, or singles for your set number
Scale Options:
1-Hands on floor
2-1.5 or max of 2 pads
3-Inverted on box
4-Inverted floor
5-Seated DB Presses (Sets of 5)
Friday
A)Bench Press 1RM
B)EMOM 10
Ladder of C2B or Pull ups or Muscle ups
*You choose what you want to work on
*Start at 1 reps and add a rep every minute
*Once you fail, go back to 1 and take a min off to recover if needed.
Saturday
TBA
Sunday
Open gym 1-3pm