Our next training cycle begins on Monday with Test Week! As usual, the cycle will be 14 weeks long, including Test and Retest Week. The two lifts we will test are Back Squat and Bench Press, and the skill focuses this cycle are Rowing and Handstand Walking.
We chose rowing, because it’s something we can all spend time improving. Often, rowing can become very monotonous and our attention to technique can go out the window. But rowing technique is no less important than anything else we do.
We are focusing on handstand walking as a progression from all the handstand hold work we did last cycle. This might seem intimidating to some of you, and while it is an advanced exercise for us, it will be good to play around with it and have some fun. Handstand walking is an incredible expression of movement, whether you can take one step with your hands or walk your way across the entire gym. We will also have time to continue to develop the handstand hold if that still needs work.
I’ve put the upcoming test week below for you to preview. Hope you have fun!
MONDAY – Test your capacity for activities lasting a few minutes.
Squat cleans (135/95)
TUESDAY – Test your capacity for activities lasting a few seconds.
0:00 – 20:00
1RM Back squat
20:00 – 23:00
23:00 – 43:00
1RM Bench press
WEDNESDAY – Test your capacity for activities lasting 20-40min.
THURSDAY – Test your capacity for activities lasting 7-13min.
12 DL (225/155)
FRIDAY – Test your capacity for bodyweight movements.
0:00 – 15:00
Max Effort Handstand walk
18:00 – 37:00
Tabata These (8 x 20:10):
Sit to stands
–1min Rest between each element–
B) QAMRAP 8
10 Box jumps (24/20)
30sec Decline plank
C) 4 RFQT
Prone to backpedal
–1min Rest between rounds–
40 Deadlifts (225/155)
40 DB Hang to overhead (55/40)