So we are on day 2 of testing week! The goal of this week is to max out our lifts. That does not mean find a comfortable weight and call it a day. That means use the progression/guidelines we give you to build up to a TRUE MAX! Aka, you add weight until you physically do not have the strength and capacity to lift the weight. This is important because we use percentages of our maxes in our strength programming and the programming is most effective when using percentages of TRUE MAXES.
WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP MOBILITY
MUSCULAR STRENGTH – LEG/SQUAT DAY
1. FIND 1 REP MAX BACK SQUAT!
2. 1 MINUTE MAX REP SIT UP TEST
METABOLIC CONDITIONING – 3 ROUNDS FOR TIME/AFAP!
20 DB FRONT SQUATS
20 PULL UPS
20 RENEGADE ROWS
20 HOLLOW ROCKS