Retest from Thursday 2nd April - Next Thursday we will start another set of tests so be sure to record your scores for the retest coming up from the start of July. It’s time to set in some good routines and make some awesome improvements in your movement, fitness, strength, capacity and consequently your aesthetics goals going into winter!
2 Steady Rounds
30 Seconds jog on the spot
15 Banded Good Mornings
30 Alternating Jumping Lunges
Thoracic spine, shoulders on floor, spider man lunges
Then complete 2 sets of 10 passive to actives in handstand against wall
EMOM 10 minutes on clock:
Barbell Complex: 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk, all unbroken without letting go of the bar.
DB Complex: 1 DB Power Clean, 1 DB Push Jerk, 1 DB Front Squat, 1 DB Hang Squat Clean, 1 DB Split Jerk, all unbroken, IF ONLY 1 DB alternate arms each minute.
KB Complex: 1 KB Power Clean, 1 KB Push Jerk, 1 KB Front Racked Squat, 1 KB Hang Squat Clean, 1 KB Split Jerk, all unbroken, alternate arms every minute.
2 Rounds For Time:
30 Hang Clean and Jerk (Barbell 50/35, DB 22.5's/15's, KB's 16's/12's)
I want you to practice barbell cycling, from the hang is difficult but can become smooth with good practice at light weight. Going all out on your first 800m run will leave you in a severe energy deficit for the remainder of this piece. Push, but don’t redline early. The place to keep that time under tension will be holding on to the bar for bigger chunks of reps
Weight of the hang clean and jerks back to something you can likely at least do 5-6 reps at a time with smooth form, but not without good effort,
Every 3 Minutes Until Failure
*30 Minute Cap
400m Run or Row
10 Strict Handstand Push Ups
Add 2 HSPU Per Round
The Run/Row should be a repeatable effort each round, leaving enough time for you to get through your HSPU sets as efficiently as possible. Scale to normal pushups or normal HSPU.