MONDAY 11th - 15th
TESTING WEEK - INNATE COACHES
MONDAY 11th
THE ESSENTIALS: CORE + CALISTHENICS + BASELINE
Skill: Core, Push Up, ATG Squat / Resting Squat
Test: Core - Max Tuck / Hollow Hold -> Rock
Test: Max Push Up -> Deficit -> Ring Push Ups
Text: Max Strict Pull Ups SF Standards
Test: Max Reps 50% BW goblet squats
(Not going for a test? Work each movement for 1-5 reps for 3 rounds)
Innate Baseline: 500m Row 40 Air Squats 30 (Wtd) Sit Ups 20 Push Ups 10 Pull Ups (Standards?)
Rx+?
TUESDAY 12th
OH POSITION + TGU + DEADLIFT!
Skill: Overhead Position, starting TGU from top, kb clean and push press
Test: Turkish Get up 10minutes work up to a heavy single 5 x 1/side 1 rep / min
—----
Test: Deadlift - Work up to a sexy, heavy 5, 3 or 1RM if it’s in the tank
OR:
General Fitness Option:
NANCY 5RFT
400m Run
15 OHS
GET AFTER 1 or Do 7 singles working to a heavy weight and a solid Nancy.
WEDNESDAY 13th
CORE + JUMP ROPE + STRICT PRESS + JACKIE
Skills: L-Sit / T2B Double-unders
Test: Max time L-Sit / Max reps strict T2B / Max Double Unders unbroken / 2minutes
Skills: Strict Press
Test: Strict Press - Work up to a sexy, heavy 5, 3 or 1RM if it’s in the tank
(Landmine -> 1 arm KB -> Barbell)
Skill: Rowing / Thrusters / Jumping / Kipping Pull Ups
Conditioning:
Jackie
1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
THURSDAY 14th
PISTOLS + CARRIES + CONDITIONING
Skills: Split Squats, Pistols, Suitcase carry/Asymmetrical carry, bottoms-up carry, Front Rack Carry
Test: Max Pistols/leg
Test: Max Distance Carry @% Bodyweight
Conditioning Options: 10minutes OF
Air Bike Cals
Primal lunge step complex
500-2k Row or Run TT
FRIDAY 15th
HORIZONTAL PUSH + KB Skills
Skill: Bench / Floor Press
Test: Bench / Floor Press 5,3 or 1 Sexy RM Bench or Floor Press
Superset option: Ring Rows / Stretch Flow / Test something you missed this week
Skill & Practice: Kettle Bell Swings, Cleans, Push Press and Snatches
Workout / Test Options:
5min KB Swing, Snatch or C&J Test
OR:
15minutes of
10 (5/5) KB C&J or Snatch
10 wall balls
5 dragon flags or strict T2B