Testing Week 2 !


Another week of testing before getting into the meat of the upcoming cycle crew ! Make sure you get that sleep in tonight before kicking off tomorrow. You are going to need it. 🙂

Week 2 , 14th – 19th May

Monday

A) 1RM Squat Clean

B) Every 2 min for 20 mins:
8 cal row
5 thrusters 60/40kg
5 Burpees

*Score is your slowest round

Tuesday

A) Find 1RM Weighted Pull up

“Helen”
B) 3 Rounds:
400m run
21 KBS 24/16kg
12 pull ups

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.
If you are all up to date then we have the following:
A) Build to a heavy length on the Yoke.

B) 10-1
Push Ups
Sit Ups
Air Squats (20-10)
Heavy carry of any variation 🙂

Oly Club

OLY BIAS
A) Snatch

2 x 2@80%
2 x 1@85%
2 x 1@90%
B) Snatch pulls
3 x 2@105%
C) Back squats
4 x 2@80-90%
D) Bent over barbell rows
3 x 8@ by feel

SQUAT BIAS
A) Back squat

1 x 2@82.5%
1 x 2@85%
1 x 2@87.5%
1 x 2@90%
B)Snatch
4 x 2@75-80%
C)Snatch Deadlift
3 x 2 @heavy
D)Pull ups or dips(weighted)
3 x 5

Thursday

A) Find 1RM Shoulder Press

B) Find 3 RM Ring Dip

C)For Time:
30 cal row
30 shoulder to overhead 60/40kg
30 burpees over the bar

Friday

A) Pick One: 1RM Power Snatch or 1RM Snatch

B) 8 Sets:
20 WB 9/6kg
8 C2B
5 Shoulder to overhead
*:60 rest

Saturday

7 Minutes of Max Effort Burpees to target
– 7 minute rest
5 Minute Max Effort Wall balls 9/6kg
-7 Minute Break
3 Minutes Max Effort Muscle ups

Sunday

Oly Club

OLY BIAS
A) Cleans

1 x 2@82.5%
1 x 2@85%
1 x 2@87.5%
2 x 1@90%
B) Front squats
2 x 2 @80%
2 x 1 @85-90%
C) Split jerk
3 x 2 @75-80%
2 x 1 @80-85%
D) Heavy front rack hold
3 x 10-12 sec@ AHAP

SQUAT BIAS
A) Front squat

1 x 2@82.5%
1 x 2@85%
1 x 2@87.5%
1 x 2@90%
B) Cleans
2 x 2@75-80%
1 x 1@80-85%
C) Split jerk
2 x 2@ 75-80%
2 x 1@ 80-85%
D) Heavy front rack hold
3 x 15 sec @ AHAP”””

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