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)
Adex club front cleans x 30 reps
walking lunges x 100 feet
side shuffles x 200 feet
resistance band suitcase deadlifts x 20 reps
specific warm up (5 minutes)
deadlifts set up and light reps
test #4
deadlifts
No conditioning/accessory work this week
