2ND TESTING PERIOD 2014

The full schedule for the 2nd Testing Period of 2014

Week 1

Monday 04.08.2014:    

1RM back squat, 1 RM Bench press, max plank hold

7-8pm:  400m run, 100m run and 5k run during Endurance Hour 1900-2000

Tuesday 05.08.2014:    

Skill: Kipping

Workout: Chose between Fran or Jackie

Wednesday 06.08.2014:    

1RM Front squat, Max clean and jerk, Max L-sit/tuck sit, Max handstand walk/hold

Thursday 07.08.2014:    

Skill: Oly technique

Workout: Chose between Grace or Cindy

Friday 08.08.2014:         

1RM OH squat, Max snatch, 500m and/or 2k row

Saturday 09.08.2014:    

Make up day:

1RM slow lifts, Fran/Jackie/Grace or Cindy, weighted pull ups and dips, max rep strict and kipping pull ups and dips, 400m, 1000m and 5k run on track

Sunday 10.08.2014:    

Coaches choice

Week 2

Monday 11.08.2014:    

1RM OH squat, Max snatch, 500m and/or 2k row

Area available for Oly technique only with Tabata This for those who have been at the gym 3 months or less.

7-8pm:  400m run, 100m run and 5k run during Endurance Hour 1900-2000

Tuesday 12.08.2014:    

1RM deadlift, 1RM shoulder press, Karen 150 Wallballs for time, Max plank hold

Wednesday 13.08.2014:

Choose between Elizabeth (21-15-9 clean and ring dips) or Diane (21-15-9 DL & HSPU)

Thursday 14.08.2014:    

1RM Front squat, Max clean and jerk, Max L-sit/tuck sit, Max handstand walk/hold

Area available for Oly technique only with Tabata Something Else for those who have been at the gym 3 months or less.

Friday 15.08.2014:         

Skill: Rope climbs,

Workout: Fight Gone Bad

Saturday 16.08.2014:    

Helen (3 rounds 400m run, 21 KB swings, 12 pullups)

Make up day:

1RM slow lifts, Elizabeth, Karen or Diane, weighted pull ups and dips, max rep strict and kipping pull ups and dips, 400m, 1000m and 5k run on track

Sunday 17.08.2014: 

Murph