Monday 14/4/14 – Competition

TESTING WEEK

 

OFF-SEASON

Remember, this is a testing week! Please perform the workouts . . . AND RECORD YOUR RESULTS!

Please also remember that testing is different than training. These tests are designed to provide information, not necessarily leave you in a pool of sweat on the floor . . . although tomorrow (and Saturday) may accomplish both tasks.

A.
In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%. Leave the weights on the bar when you finish, you’ll come back to this.
B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up

C.
Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
D.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips
Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.

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