2015 Offseason: Testing Week
April 3-8

Friday-
A. Power Clean & Jerk, build to 1RM, no pause on shoulder on way up, : 260, had 270 but had to pause @ shoulder
B. Power Clean & Jerk, 5RM TnG, no pause on shoulder on way up : 200
C. Front Squat @ 30X1, build to 1RM : 345
D. Front Squat @ 85% @ 30X1, 1 x max reps at tempo : 2
E. Barbell RFE Split Squat @ 30X1, build to 8RM/leg, rest 30 sec b/w legs, as needed b/w sets *bar on back : 155

Saturday
A. CG Bench Press (16” b/w index fingers) @ 30X1, build to 1RM : 275
B. Wtd Pull Up @ 30X1, build to 1RM : 133 PR
C. Seated DB Press @ 30X1, build to 8RM : 35's for 8, 50's for 7
D. Wall Facing Strict HSPU’s, 30 for time : Lets just say we need to get better at these
+
20 min Bike @ easy pace

Sunday 
off

Monday
A. Power Snatch, build to 1RM : 205
B. Power Snatch @ 80%, 20 reps for time - 2:33
+
Row 2k for time: 7:32

Tuesday
30 Squat Cleans for time @ 225# - 7:15 

Wednesday
50 HSPU’s for time - 3:27
+
rest as needed
+
20 sets of 5 Unbroken CTB Pull Ups *must break at 5 and must be 5 unbroken every set - 7:15

Wednesday
A. Push Press, build to a tough 5 TnG, not 5RM
B1. Hang Power Clean, 5 x 5 @ 205#, rest 10 sec
B2. Strict HSPU’s, 5 x amrap, rest 3 min
+
Row 60 sec @ 90-95% effort
rest 2 min
x 4  

A. 200
B1. Complete 
B2. 7,8,6,5,6
+
296m, 297m, 302m, 306m

Tuesday
3 sets @ high effort
20 Pull Ups
30 Box Jump Overs, 30”
rest 2 min b/w sets
+
3 sets @ high effort
15 Toes to Bar
25 Burpees to 6” target
rest 2 min b/w sets
+
3 sets @ high effort
Row 500m
100 Double Unders
rest 2 min b/w sets

RESULTS:

1:44
2:05
2:04
+
2:08
2:10
2:15
+
3:22
3:15
2:55

Monday-
15.3 Redo 

RESULTS: 

Well. You know how that went

Saturday
A. Strict Press, build to 10RM, -5% and -10% for 10’s
B. 5 Strict Ring Rows, feet elevated/min for 10 min
+
4 sets @ high effort
60 sec Row
60 sec rest
60 sec Power Clean to OH, 135#, drop from top
60 sec rest
60 sec Double Unders
60 sec rest
60 sec Power Snatch, 135, drop from top
60 sec rest

RESULTS:

A. 125, 120 x 10, 115 x 10
B. Complete
+
Complete

Friday
15.3

RESULTS:
459
9:01 tie breaker

Wednesday
A. Front Squat, build to tough triple, not 3RM
B. Push Press, build to a tough 5 TnG, not 5RM
+
Row 30 Cal @ 90% effort
rest 3 min
x 4 

RESULTS:

A. 300
B. 185, 205 x 3
+
1:06
:59
1:00

:59