Monday, June 19, 2017


Establish the following body weight benchmarks:

  1.  Max Unbroken Strict Pull-ups

  2. Max Unbroken SHSPU 

  3. Max TTB in 1 min (does not need to be unbroken)

  4. Max burpees in 1 min

L3: Strict Pull-ups/ SHSPU/TTB

L2: Strict Ring Rows/Pike HSPU/KTC

L1: Bar Hang/Pike HSPU/Hollow Hold

Rest between each benchmark.  All athletes should complete Burpee test at the same time.

Strength: Push Press

5-5-5-5 @ 78- 80% 1RM Push Press

 Add weight from last week’s push press if unsure of 1RM

 Between each set of push press work for 1 min on double unders or triple unders.