Archive for the ‘work capacity’ 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

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