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FITNESS TESTING #8

Gymnastics
Max Chest to Bar Pullup

Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerk
20 Snatch 135/95lbs

PART 1:
To be done 30 minutes before class

3-position Snatch
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
30 Rope climbs (15ft.)

– Goal is to finish under 15 minutes. Athletes with good capacity here should always be able to get 2 climbs every minute. Efficiency (minimizing the number of pulls you need to get to the top) is the key here.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.