Programming for August 17-21, 2015- TESTING WEEK!!!

Get ready for some testing this week! All programs will be testing. Try to be here this week Monday/Tuesday/Thursday/Friday. Wednesday will be an easy recovery day. We are testing lifts as well as conditioning benchmarks. If you are not familiar with the barbell lifts, that's ok. We will do some testing with kettlebells and other training implements. 


Monday
17-Aug
Testing- All Programs
A. Back Squat- Find 1 RM
B. AT1 Tester:
Max Effort
250m Row
15 KBS 35/53
25 Burpees
15 KBS
250m Row
Rest 12 min
Repeat


Tuesday
18-Aug
Testing
A. Strict Press- Find 1 RM
B. Broad Jump- max distance
C. Mile Run-time trial


Wednesday
19-Aug
Recovery
20 Calorie Row
20 Sit Ups
50 Singles
10 Calorie AD
x 10
all easy pace
then…
2 minute pike stretch
3 minute wall split
1 minute pigeon each side
1 minute lunge stretch each side
mobility


Thursday
20-Aug
A. Deadlift- Find 1 RM
B. Bench Press- Find 1 RM
C. 2K Row- time trial


Friday
21-Aug
A. Power Clean- Find 1 RM
B. :20 shuttle run- max reps (1 rep is 10 meters)
C. Pull Ups- max reps unbroken