Off Season: Day 9 (Testing Week Begins)

A.) For Max Reps:

3 Minutes of Double-Unders

B.) In eight sets or fewer, build to a 1-RM Bench Press

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM

Rest 60-100 seconds between sets 1-4, 

Rest 3-4 minutes between attempts over 85%.

C.) Eight sets for max meters of:

30 seconds max effort row sprint

Rest 2:30

(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

This is a testing week. These tests are designed to provide information, not necessarily leave you in a pool of sweat on the floor. Be patient and you will understand why we test and adjust fire appropriately.