FTW Tribe
We’re testing this week. Have fun, train hard and log your weights.
GENERAL WARM-UP (0:00 – 20:00)
Banded shoulder stretch sequence: Lat stretch, hand up and over stretch, elbow in band PNF
0:45/0:45 each stretch/each arm
Kettlebell calf stretch
1:00/1:00
2 Rounds
1:30 Row, bike, jog, or jump rope easy
10 Front rack “in and outs”
5/5 Front rack reverse lunge
5 Front squats with 0:04 pause
10 Shoulder press
WOD
STRENGTH/POWER
Use one continuous running clock for both strength tests today~
FRONT SQUAT
Front squat test
3,3,2,2,1,1,1,1,1 @ 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 15:00, 18:00, 21:00
Establish 1 rep max in 21:00
The bar starts empty. Slowly build to a max. For the first 6 sets lift every 2:00 and the last 3 sets every 3:00. The load should start to feel challenging around the 10:00 mark. Log your heaviest successful lift.
STRENGTH/POWER
SHOULDER PRESS (CONDITIONING)
Shoulder press test
3,3,2,2,1,1
Establish 1 rep max in 15:00
Find a 1RM Shoulder Press. Keep the clock running from part 1 and go immediately into this movement. Athletes strip down to an empty bar to practice some more light reps before building back up. (Use the above sets as a guide).
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