Off Season: Day 10 (Testing Week Day, 2)

A.) For max reps/time of:

L-Sit x Max Hold
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar 

B.) In eight sets or fewer, build to a 1-RM Back Squat

* 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%.
- Leave the weights on the bar when you finish, you’ll come back to this.

C.) Two sets for max reps of:

60 seconds of Muscle-Ups
Rest exactly 60 seconds 

D.) Back Squat x Max reps @ 85% of today’s 1-RM

- Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

E.) For time:

Row 1000 Meters
20 Shoulder to Overhead (135/95)
30 Squat Cleans (135/95)
40 Burpees Over the Barbell (Lateral jump over is fine, but must be two foot jump and two foot land)