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)
weight plate orbits x 20 reps
weight plate strict front raises x 10 reps
mountain climbers 50 reps
traveling broad jumps x 100 feet
Adex club long cycle swipes x 30 reps
specific warm up (5 minutes)
push press set up and light reps
test #5
push press
Note: No conditioning/accessory work this week
