We are coming off of a light and fun deload/spirit week! Think of last week as a mental and physical “reboot”. You can also think of it as a “taper” week. So for testing week we should be recovered and ready to hit new personal records in our main lifts and our other measurable assessments!
WARM UP – 6 TO 8 MINUTES
MOBILITY – CHEST OPENERS
MUSCULAR STRENGTH – TESTING WEEK!
1. 1 REP MAX BENCH PRESS!
-HERE IS A GOOD GUIDE TO FOLLOW WHEN BUILDING UP TO A 1 RM (ALWAYS DO A GENERAL WARMUP BEFORE):
5 REPS @ 50% > 4 @ 60% > 3 @ 70% > 2 @ 80% > 1 @ 85% > 1 @ 90% > 1 @ 95% > 1 @ 100%
-THIS IS BASED OFF OF YOUR GOAL WEIGHT FOR THE DAY! NOT YOUR PREVIOUS MAX! (i.e. if my current max is 150 and i want to get 165 today, I will base my percentages off of 165)
2. 1 MINUTE MAX REP PUSH UP TEST
METABOLIC CONDITIONING – FOR TIME/AS FAST AS POSSIBLE!
100 PUSH PRESS
100 KB SWINGS (FEMALES 20-35LB / MALES 35-50 LB)
*START WITH AND AT THE TOP OF EVERY MINUTE DO 5 BURPEES