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
Skill Practice Warm Up: Spend 10 minutes working on toes to bar and/or bar muscle up progressions
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)
Max consecutive Kipping Pull-ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive Strict Pull-ups
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).