151209 Wednesday – Year End Goals

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 7 minutes practicing rope climb styles and drills (rope lay downs, rope assisted pull-ups, left footed rope climbs, legless, etc.)

Strength: 5×3 front squat – 4 of 15 (5 sets of 3 reps, “across,” same weight for each set)

Super Set: 5×5 strict ring dip or weighted ring dip, last set 5+ reps of kipping (5 Sets of 5 Reps – same weight across).

Metabolic Conditioning: “Year End Goals”

Choose 2 – 3 to test. Try to do one – two Gymnastic, and one small Met-Con.

Max effort 400m run

Max effort 200m run

Max effort 100m run

Max effort 800m run

Max effort 1 mile run

Max effort 100m row

Max effort 250m row

Max effort 500m row

Max effort 1000m row

Max push-ups in a minute

Max consecutive push-ups (no dropping off of toes)

Max sit-ups in a minute (abmat, feet unanchored)

Tabata Squats

Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive strict pull ups

Max weight from the floor to overhead (Clean and Jerk)

Max weight deadlift

Max weight overhead squat

Max consecutive double unders

Max height box jump

Max distance broad jump

Max weight bench press

Max weight Turkish get-up

Annie” 50-40-30-20-10 Double unders and sit ups (for time)

Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)

Log your results online by clicking here.

Compare to: October 24, 2015

Coaching Tips: Work together in groups so you can have people to do the tests with and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next thing).  If you missed the deadlift and pull up tests on Monday I highly recommend you test them today (skip or cut the Front Squats a bit short).

Optional ‘Cash Out’:  Annie or “Baseline”

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