March 9th, 2015 - 11th Day of Testing

Mar-9 Moderate Strength

A. Power Clean x2 + Push Jerk x2 - 1 mod to mod-heavy complex every 90sec for 8 total sets
B. Single-leg Single-arm KB RDL - 10,10,10 ea leg; rest as needed b/t legs (build, moderate, film, contrast from BB RDL)
C. Rings Assisted Shrimp Squat - 10,10,10 ea leg; rest as needed b/t legs
D1. Split Jerk Stance Bnk Shoulder Press - 10,10,10; rest 60sec (build, moderate, film)
D2. BB Bent-over Row - 10,10,10; rest 60sec (build, moderate)

+

Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements    

A.  75kg 2 / 80kg x 2 / 85kg x 2 / 90kg x 2

B.  62# / 70# / 88#

C. Check

D1.  50kg / 55kg / 55kg

D2.  50kg / 55kg / 55kg

+

30secs on / 30secs off hollow rocks x 5

30 sec plank, rest 30, 30 sec side plank, rest 30 sec, 30 sec other side prank, rest min; repeat

30 GHDs not for time - 3 x 10