Our new mesocycle begins this week! Here’s your look ahead at what’s in store for testing week…
Monday – We begin testing week by finding our 1RM Clean or Power Clean (depending on your comfortability catching in a full front squat under the bar). You only get 3 attempts at the same weight, so be wise about it. We’re setting a benchmark, plenty of time to improve! We finish off with some work/test intervals of HR Push-ups & DUs.
Tuesday – Skill work is focused on handstand work as well as handstand push-up progressions. We continue testing by finding your 1K Row time. Start smart on your row, not too fast out of the gate so you can finish strong!
Wednesday – We take a break from testing today and work on some 1.5 Front Squats & a fun 10 min AMRAP. Working sets for your 1.5 FS are around 70-75% of your 1RM. Burpees & running await you in the AMRAP 😉
Thursday – Get ready to push your thresholds today. Today you’ll complete 4 sets of power snatch, HR push-ups, 1/2 burpee box overs & DUs followed by 4 mins rest. The rest will allow you to recover so you can up the effort each round!
Friday – Today we wrap up our testing. A little gymnastics work of skill/plyo stations begins the class and we finish up with Grace – 30 Clean & Jerks for time. 135/95 are the RX weights, however you need to be smart when picking your weight! This should be a sprint workout, if it’s taking you longer than the 6 min time cap, you definitely went too heavy! We’re recommending 50-60% of your 1RM clean. When we retest the end of July, you’ll want to use the same weight.
Saturday – We end our week with 2 fun Partner WODs! Each is a couplet – WOD 1 consists of rowing & C2B pull-ups, WOD is DL & bar over burpees. Good stuff!!
It’s going to be a great week! Be sure to make it in on the testing days, or you can always make it up during open gym hours! See you at the box!
