monday, oct. 16

PRVN Total

Power Clean 1 rep max

Weighted Pull-up 1 rep max

Bench Press 3 rep max

Back Squat 5 rep max

Athlete Instructions

Complete in a 45 min window

Athlete Notes

After 10 weeks of dedicated Strength work today, this is your opportunity to retest yourself and see how your training has improved. Please look back to compare your results to what you achieved on August 14th."

Primary Objective: Increase total lb's / kg's lifted across all 4 lifts

Secondary Objective: Increase each of the 4 lifts today

We will work the class by starting off with a 1RM Power Clean from the Floor or on the 5RM Back Squat. We will allow 15:00 minutes to establish a 5RM Back Squat or 1RM Power Clean, we will then switch stations. and perform either the 5RM Back Squat or 1RM Power Clean. Once athletes have completed those two lifts we will use the remaining time in class to work up to a 3RM Bench Press and 1RM Weighted Strict Pull-Up. The remaining time in class of 15:00 minutes should allow enough time to put benches in place and work out way up to the 3RM and 1RM. This is a total that all of our tracks are doing and will be a really fun retest at the end of this cycle.