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FITNESS TESTING #2

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

PART 1:
To be done 30 minutes before class

Front squat
10 total reps
– This is to be done in singles, as you quickly build across 10 reps to heavy effort. The final rep from (4/11) is the weight we should be aiming for.

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

Rest 20 minutes

3 rounds for individual times:
30 cal Assault Bike
15 Box jump overs (24”/20”)
– rest 3 minutes –

– Goal is to finish each round under 2 minutes. The bike should be done fast (under 60s), as each effort is a sprint. Don’t cheat yourself and hold back for the box jumps, hit the bike hard.

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.