Archive for the ‘work capacity’ Category

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**

 

general warm up (10 minutes)

Sanddune push ups x 20 reps

Sanddune squats x 20 reps

resistance band pull a parts x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes )

deadlifts x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

1 hand famers walks x 100 feet

weighted sit ups x 10 reps

 

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

We will be testing 5 barbell lifts and 2 bodyweight exercises

  • each test is 10 minutes in length
  • barbell lifts use 70% of the 1RM for that lift
  • maximum number of quality reps will be done
  • technique must be correct
  • 1 test per day unless prior arrangement is made