Archive for the ‘tests’ Category

make-up tests

General warm up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 100 reps

Adex club barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

bench press test

rest as needed

specific warm up (5 minutes)

deadlift tests

**Note:  no conditioning/accessory work during tests**

 

make-up test

General warm up (10 minutes)

Sanddune  power steps x 50 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up (5 minutes)

dips test

**Note:  no conditioning/accessory work during tests**

General warm up (10 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

tin mans x 100 feet

kettlebell high pulls x 10/10 reps

Adex arc 2 hand front cleans x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

squat cleans test

 

 

**Note:  no conditioning/accessory work during tests**

General warm up (10 minutes)

Sanddune  power steps x 50 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up (5 minutes)

dips test

**Note:  no conditioning/accessory work during tests**

General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed

specific warm up (5 minutes)

pull up test

**Note:  no conditioning/accessory work during tests**

general warm up (10 minutes)

bear crawls x 100 feet

Adex club inside mills x 15/15 reps

Adex club halos x 15/15 reps

Sanddune jumps x 15 reps

specific warm up (5 minutes)

push press set up and light practice

test

push press

specific warm up (5 minutes)

Adex mace 10-to-2 set up and light practice

test

Adex mace 10-to-2

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm up (10 minutes)

rear bear crawls x 100 feet

Adex club outside mills x 15/15 reps

Adex mace barbarian squats  15 reps

Sanddune squats x 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

test

squat cleans

NOTE–ALL MAKE UP  TESTS WILL BE DONE MEXT WEEK