Posts Tagged ‘strength tests’

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

general warm up (10 minutes)

Sanddune power walks x 100 reps

resistance band pull a parts x 100 reps

disclocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

recline bar rows x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light reps

pull ups set up and light reps

back squats/pull up tests (based on each person’s training journal)

 

Note–No conditioning or accessory work

general warm up (10 minutes)

Americanas x 40 reps

Adex club inside mills x 20/20 reps

Sanddune fist walks x 50 reps

Adex club front clean & squat x 15 reps

specific warm up (5 minutes)

squat cleans set up and light reps

dips set up and light reps

squat clean/dips tests (based on each person’s training journal)

 

Note–No conditioning or accessory work

general warm up (10 minutes)

Sanddune power steps x 50 reps

kettlebell figure 8’s x 40 reps

kettlebell swings x 30 reps

resistance band sumo high pulls x 20 reps

specific warm up (5 minutes)

deadlift set up and light practice

deadlift test (based on each person’s training journal)

Note–No conditioning or accessory work

general warm up (10 minutes)

Sanddune fingertip hand walks x 50 reps

resistance band pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

Adex club pull overs x 25 reps

specific warm up (5 minutes)

bench press set up and light practice

bench 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!