TESTING WEEK, SOME OF YOU DONT KNOW WHAT PR MEANS….. IT MEAN YOU PERSONAL RECORD OR PERSONAL BEST. WHEN YOUR FITNESS LEVEL GROWS, SO DOES YOU PR…. PR CAN BE MEASURED IN TIME, WEIGHT LIFTED, REPS COMPLETED, DISTANCE ETC. THIS WEEK WE ARE GOING TO TEST YOUR 1 RM, TODAY IS BENCH PRESS 1 TIME AND THERE WILL BE 3 ATTEMPTS.
THIS IS RECORDED IN YOUR JOURNALS,
SO NEXT TIME WE DO BENCH PRESS YOU HAVE A REFERENCE.
Bench press 5 4 3 2 111
alternate with a 200 m walk or run to shake out your arms.
Turkish Get-Up Basics – YouTube PLEASE WATCH
5 per side turkish get up AHAP, look back TO MARCH 17 weeks and add weight …..please review video.
5 per side romanian split squat, back foot on bench 65/55/45/30/25/15
2 x bear crawl moving a kettle bell, forward and backward
ALAS bar hangs….work up to 1 min
SCALED DOWN VERSION OF WOD
5 per side turkish get up AHAP, look back TO MARCH 17 and add weight …..please review video.
5 per side romanian split squat, back foot on bench MANAGEABLE WEIGHT
2 x bear crawl moving a kettle bell, forward and backward
ALAS bar hangs….work up to 1 min/ KEEP 1 FOOT ON BENCH