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)
kettlebell figure 8’s x 50 reps
kettlebell rack squats x 15 reps
kettlebell high pulls x 10/10 reps
Adex club front cleans x 15 reps
specific warm up (5 minutes)
Burgener Drills
squat cleans set up and light reps
test #7
squat cleans
Note: No conditioning/accessory work this week
The Cave 