Posted on May 28, 2014

MOVEMENT PREP

A. Banded shoulder distraction

B. Wrist Prep

C. Active hang from bar x20 seconds

Rest 20 seconds

x5

D. Perform 3-5 of each movement twice through complex

BTNP

Press in split or dip

Dip drive

Jerk

-Use an empty BB

TESTING PART ONE

A. Jerk (split or power) single in 10 minutes

B. Weighted pull-up @30X1 single in 10 minutes

-Score is BW+weight added

-Only perform if able to complete 5 or more strict pull-ups otherwise complete B1.

B1. Strict pull-up x max reps Rest 2 minutes then Max chin over bar hold.

PREP

A. 2-3 Sets of

Row 30 seconds hard effort

Row 2 minutes light effort

B. Perform 2-3 rounds of

3 Thrusters

3 Pull-ups

3 Burpees

Work on breathing and transitions rest as needed

TESTING PART TWO

C. Bergeron Beep Test

EMOTM for as long as possible:

7 Thrusters (35/25kg)

7 Pull ups

7 Burpees

FLEXIBILITY – WEIGHTED

A. Jefferson Curl x5

Rest as needed

x5

– Move slow and controlled

– Take photo of bottom of Jefferson curl from side view

B. Bridge up x1.1.1.1.1

Rest as needed

x5

– Hold each rep for 5 seconds and rest 5 seconds between reps

– Take photo of top of bridge up from side view

C. Weighted chest stretch on bench x60 seconds

x3

– If possible increase weight by 1-2 kg’s from Tuesday

Post results to comments.

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