*perform the DOTS only if you have not in the last 2-3 weeks.
A.max wattage on AB in 10 seconds (best of 3 attempts)--record the highest wattage you achieve each set. The highest out of these 3 is your score.
B.run 1 mile for time
alternatives if already performed tests…
A.DB OH press (pronated-2 bells) X 1-2-3 X 3; rest 10-20 seconds b/t rungs; rest w/special shoulder #1 X 20 seconds b/t ladders -same weight throughout
B.run 3:00 @ 85-90% X 3; rest 3-5:00 (walk)
C. mobility
-dorsi X 60 seconds ea
-bad X 60 seconds ea
-Cat/Cow CARS X 5
Performance
A.In 12:00, work to a heavy 3 rep power snatch.
B.4 sets
-5-6 TTB
-10 wrestler’s bridges (alt)
-tuck sit X 15 seconds
-10 pike pulses
-run 200 meters @ Z2
C.Mobility
-bad X 60 sech
-dorsi X 45 ea
-OA lat X 45 seconds es
No comments:
Post a Comment