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Tuesday 11.7.17

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Strength Re-test.
A. Within 12 min work up to a 1RM Back Squat

B. Within 15 work up to a 20 rep Max Back Squat
Note – Don’t let your mind fool you. You may be able to do upwards of 75% of your 1RM. Try to beat your max from 10 weeks ago!

Weakness Work.
Choose one:

Endurance.
1 mile bike
800m run
1k row for time

Skill.
For time:
30 Kipping HSPU
20 Deficit Kipping HSPU, 9/3″
10 Deficit Strict HSPU, 6/3″
5 Strict HSPU

Competitor.
*Week 10-Day 2* *Re-Test Week*

Olympic Re-test.
A. Work up to a 1RM of the following complex:
1 Power Clean + 1 Front Squat + 1 Squat Clean + 1 Jerk

B. Reverse Hyper – 3 x 10
*3 second pause at parallel. Add weight if able to perform correctly without weight.

Strength Re-test.
A. Within 12 min work up to a 1RM Back Squat

B. Within 15 work up to a 20 rep Max Back Squat
Note – Don’t let your mind fool you. You may be able to do upwards of 75% of your 1RM. Try to beat your max from 10 weeks ago!

Skill.
For time:
30 Kipping HSPU
20 Deficit Kipping HSPU, 9/3″
10 Deficit Strict HSPU, 6/3″
5 Strict HSPU

Endurance.
1 mile bike
800m run
1k row for time