For Max Reps:
3 Minutes of Double-Unders
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.
Eight sets for max meters of:
30 seconds max effort row sprint
(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)
Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.
Please also remember that testing is different than training. These tests are designed to provide information, not necessarily leave you in a pool of sweat on the floor . . . although tomorrow (and Saturday) may accomplish both tasks. Please avoid additional work – it can skew the results. Be patient and you will understand why we test and adjust fire appropriately.