MAX TESTING WEEK!
What is max testing? We take our key lifts and systematically build in weight to find how much weight we can move through the full range of motion of that lift for 1 rep. Max type of testing is a good indicator of strength gain and gives great insight into how our training is effecting our progress for each lift. Also, knowing our 1 rep max will help us to pick appropriate weights for our working sets during the upcoming strength phase in our training. This week we will max our bench, squat, clean high pull and shoulder press (deadlift to come in the next few weeks).
WARM UP – 6 TO 8 MINUTES
MOBILITY – CHEST OPENERS
MUSCULAR STRENGTH –
BB BENCH PRESS- ESTABLISH 1 REP MAX
CG TO REGULAR DB BENCH- 3 X 5 EA (5 CG RIGHT INTO 5 REGULAR GRIP)
BANDED PUSH UP- 3 X 10
METABOLIC CONDITIONING – 10 ROUNDS FOR TIME!
10 SIT UPS
10 DB PUSH PRESS
10 PLYO LUNGES