Context: Competition
Mobility: Ankle
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) overhead squat out of the rack, or perform 5 reps on the minute for 6 minutes (at 50-60%) – from the floor.
Strength: none
Super Set: none
Metabolic Conditioning: Max Effort Testing and “Year End Goals” (YEG)
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Metcon. Test Front squat if you didn’t get a chance to earlier this month. Here are a some ideas on what to test (But don’t feel limited by this list)
Max consecutive push-ups (no dropping off of toes)
Max sit-ups in a minute (abmat, feet unanchored)
Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive strict pull ups
Max weight from the floor to overhead (Clean and Jerk)
“Annie” 50-40-30-20-10 Double unders and sit ups (for time)
“Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)
“Grace” 30 clean and jerks for time (135/95/55)
Scaling Guide: N/A
Compare to: February 24, 2017
Coaching Tips: This is not mean to be a haphazard open gym day – work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next thing). If you missed the last strength focus testing, I recommend doing that as one of the tests today.
‘Cash Out’: Baseline, Annie, or Grace
