It’s That Time of Year!

It’s That Time of Year!

Our second training cycle of the year begins on Monday with Test Week (May 4 – May 8). It’s important to plan your Test Week thoughtfully. Choose some days that will test some of your strengths and choose some days that will test some of your weaknesses. You’ll have a lot of intentionality in your training this cycle if you are intentional with your testing.

The main lifts we will train are the overhead squat and the squat clean. The two skill focuses of the cycle are pushups and air squats. Yeah, I just said air squats. No matter how advanced a student may be, his/her air squat can always be improved. If you devote some extra time and attention to the air squat, then your weighted squats, other lifts, and other skills/movements will benefit from that. Show up to practice with dedication, patience, and humilty.

Below is what this upcoming Test Week looks like. Share in the comments which tests you plan to do!

MONDAY – Test your capacity for activities lasting a few minutes.
3 RFT
2 9yd Plate pushes (45/25)
6 Burpees to target (9’/8′)
12 KBS (32/24)

TUESDAY – Test your capacity for activities lasting a few seconds.
0:00 – 20:00
1RM OHS

20:00 – 23:00
Rest

23:00 – 43:00
1RM Squat clean

WEDNESDAY – Test your capacity for activities lasting 20-40min.
“Silber Lining”
FT
400m Run
12 Alt. pistols
16 DB renegade rows (35/20)
20 DB Russian twists
800m Run
24 Alt. pistols
32 DB renegade rows
40 DB Russian twists
1250m Run
36 Alt. pistols
48 DB renegade rows
60 DB Russian twists
**40min Cap**

THURSDAY – Test your proficiency with the barbell.
For load
With a running clock, every minute perform 1 lift and add 10/5 lb.
Start with an empty barbell (45/33) and press for as long as possible.
Once you cannot press the weight, push press for as long as possible.
Once you cannot push press the push press, jerk for as long as possible.

FRIDAY – Test your capacity for bodyweight movements.
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats


Thursday’s Workout
Spring Break

A) “CFLA Baseline”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

B) “Leaderboard Day”
Complete up to 3 Leaderboard events
**Subject to coach approval**

And Coming Friday
Spring Break

A) In 20min find 15RM
Overhead squat

B) 15-12-9
DB power cleans (55/35)
DB thrusters
Pullups

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