Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given.
general warm up (10 minutes)
resistance band pull a parts x 50 reps
Adex club barbarian pull overs x 30 reps
bodyweight squats x 20 reps
recline bar rows x 10 reps
specific warm up (5 minutes)
bench press set up and light reps
test #1
bench press**
No conditioning/accessory work this week
