4/24/2016

Rest

4/23/2016

CFW 5k
*start at dumpster then 9 laps around (going right out of driveway) back through to the dumpser*
+
30-60 minutes of Mobility to prep for Monday

Now that we have gone through 3 weeks of testing, we will start our new program structure on Monday*

4/22/2016

A. Split Jerk - 1RM
B. 100 Pull-Ups (notate rep breakdown and time to completion)
+
10 mintue Assault Bike Test (Max Calories)
*no pussy shit here*

4/21/2016

A. Sumo Deadlift - 1RM
+
Postural Endurance Test
EMOM x 10
L1, L2, L3 - Wall Ball Shots 20/14 *judge eachother*

Level 1 - 10-12 reps per minute
Level 2 - 15 reps per minute
Level 3 - 16-20 reps per minute
*pick a number and stay consistent - 20 per minute is the ideal number*

4/20/2016

Rest day

4/19/2016

A. Push Jerk - 1RM
B. 50 Strict HSPU - (use an elevated target if needed - notate breakdown of sets and time)
+
AMRAP 7 Burpees
*use a target 6" above max reach* (judge for eachother so we have a real count

4/18/2016

A. Power Clean 1RM (15 minutes)
B. Power Snatch 1RM (15 minutes)
C. 30 Ring Muscle Ups (10 minute cap) - if you don't have these - sub 10 minutes of practice doing this drill (https://youtu.be/BcsXIxIqpL4)
+
5,000m Row TT (TT = time trial)