Tuesday, July 30th

Context: Practice – ‘Test’ where you are at and set goals for the end of the year on 2-3 movements. Then figure out a training strategy/schedule to reach those goals by the deadline.

Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 4,3,2,1 with a light DUMBBELL one arm each side, hang power snatch, shoulder press, overhead squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 10 minutes working on toes to bar and/or bar muscle up progressions

Strength: none

Super Set: none

Metabolic Conditioning: “Year End Goals” (YEG) and ‘Max’ Effort Testing

Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small MetCon or Monostructural movement.

Test Back Squat if you missed it last week.

Here are some ideas on what to test (But don’t feel limited by this list)

Max weight from the Floor to Overhead (Clean and Jerk)

Max weight Deadlift

Max weight Overhead Squat

Max consecutive Double Unders

Max height Box Jump

Max distance Broad Jump

Max weight Bench Press

Max weight Turkish Get-up

Max effort 400m Run

Max effort 200m Run

Max effort 100m Run

Max effort 800m Run

Max effort 1 mile Run

Max effort 100m Row

Max effort 250m Row

Max effort 500m Row

Max effort 1000m Row

Max Push-ups in a minute

Max consecutive Push-ups (no dropping off of toes)

Max Sit-ups in a minute (abmat, feet unanchored)

Tabata Squats

Max consecutive Kipping Pull-ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive Strict Pull-ups

Maybe see how you stack up on the US Army’s new Fitness Testing – Chart here


Coaching Tips: This is not meant to be a haphazard open gym day - work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next test). 

Optional ‘Cash Out’ or Hypertrophy: BaselineAnnie, or Grace

Scott McIntyre