Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
If you did not make it in on Monday, you will be completing yesterday’s back squat testing. If you tested your back squat on Monday, your workout for today will be:
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Complete as many Burpees as possible in 3 minutes.