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DAY 1 TESTING

7
Jul

DAY 1 TESTING

4th of July 2014!!!!

4th of July 2014!!!!

**FYI we are going taking this week to TEST 1-RM/3-RM.

**Have your goals set before each class so you can get your accurate %’s to attack each TEST!

 

STRENGTH (Compare to 4/28/14)

 

Back Squats

 

5 @ 50% of possible 1-RM

every 2 min

3 @ 65%

every 2 min

2 @ 75%

every 2 min

1 @ 85%

every 3 min

1 @ 90-95%

every 3 min

1 @ TEST 1-RM

every 3 min

**Optional – 1 @ NEW 1-RM+5# if needed

 

(25 min cap)

 

WOD

 

“Ladder Down”

10-9-8-7-6…..1

 

Power Cleans (135/95)(115/80)(95/65)

Strict Pull Ups

***Banded PUs’ ok w/least resistant bands (no kipping’) or ring rows

 

(15 min cap)