This week is test week before we start our new strength cycle. The aim of this week is to find your maxes in certain lifts so that we can work from these numbers to achieve desired strength increases. We are looking for FORM maxes so please make sure that this is the focus. Doing it this way will stand you in a better position to achieve even better results from the cycle.
Testing Day Guide :
1 - You will have 12 mins per lift. Use the time wisely and have a plan. You should already have some idea of your projected numbers from the last few weeks of programming. Make sure you use your warm up sets well. Start for example by going - 3@70%, 3@77%, 1@85% 1@93% and then maxing out. You want to have maybe 1-2 attempts at your max. Remember FORM is still the focus.
2 - Do not rush. Make sure that you take your time, focus on every lift and make each one count.
3 - If you are unsure of numbers and how to add load to a max, please make sure you ask.
4 - Make sure you ask for a spotter if going for a max lift. We are here for that.
5 - Believe in yourself. You have all worked so hard to prepare for this and you have all improved hugely in so many areas. Put that hard work into practice.
6 - Only do Test Day 1 and Test day 2 once. DO NOT repeat these days. If you hit for example, Monday and Tuesday and want to train Thursday, make sure you come in. There will be workouts programmed for you that mean you can still train. It is not an excuse to rest!!
7 - If you cannot make these days, please let us know and we can arrange some time for you to do this.
8 - This is IMPORTANT!! Record your results for your own records. You will need these numbers to work out your appropriate percentages for the upcoming cycle. More information on the cycle will be out this week.
9 - HAVE FUN! Go after this guys, have fun, be safe, create an atmosphere, feed off that atmosphere and earn every one of those numbers!
Have a great week, I cant wait to see you all smash this!
Monday 23012016
Activation -
3 x
12 Good Mornings
12 Back Squats
20 Deadbugs
Focus -
Totals Day 1
0-12 mins- Back Squat 1RM
12-24 mins - Deadlift 1RM
24-36 mins - Strict Press 1RM
Accessory -
Lower Stretch
Tuesday 24012016
Activation -
3 x
12 Goblet Squats
5 Pull Ups/10 Ring Rows
10 Back Extensions
Barbell Warm Up
Focus -
Totals Day 2
0-12 mins- Power Clean 1RM
12-24 mins - Front Squat 1RM
24-36 mins - Floor Press 1RM
Accessory -
Upper Stretch
Wednesday 25012016
Activation -
3 x
Row 200m
20 Walking Lunges
10 Scap Pull Ups
10 Scap Push Ups
Focus -
24 min EMOM
1 - 15/12 cal row
2 - 20 KB swings
3 - 15 Burpees
Thursday 26012016
Activation -
3 x
12 Good Mornings
12 Back Squats
20 Deadbugs
Focus -
Totals Day 1
0-12 mins- Back Squat 1RM
12-24 mins - Deadlift 1RM
24-36 mins - Strict Press 1RM
Accessory -
Lower Stretch
Friday 27012016
Activation -
3 x
12 Goblet Squats
5 Pull Ups/10 Ring Rows
10 Back Extensions
Barbell Warm Up
Focus -
Totals Day 2
0-12 mins- Power Clean 1RM
12-24 mins - Front Squat 1RM
24-36 mins - Floor Press 1RM
Accessory -
Upper Stretch