Archive for the ‘work capacity tests’ Category

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell suitcase swings x 30 reps

Adex mace 360’s x 40 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

push press set up and light reps

push press test (based on each person’s training journal)

Note–No conditioning or accessory work

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




Starting next Monday we will be testing five different barbell lifts and two bodyweight exercises.

Testing will involve 10-minute tests, 3 RM tests, and as needed 1RM.

Technique must be correct  for reps to count!