4-10-22


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



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