Monday 1-7


This week we will be testing many of the lifts you all have been working SO hard on. There will be 5 scheduled tests, with an optional test on Thursday. Please remember, as you test 1 rep max efforts, good form=well being! If you are unsure of your form, have others watch as your weights get heavier. Do NOT push past safe form in pursuit of numbers.

After each of the major lift tests, there will be a “recovery workout”. These are meant to be handled at about 75% effort, that is, a little harder than conversation pace.


warm up
run 2 laps, or row an easy 500m
10 air squats
10 sit ups
10 good mornings

strength test
Deadlift- you have 20 minutes to find your 1RM. Recommended rep scheme- 5-3-1-1-1-1 until time or failure. Rest 2min between the first 3 sets, then 4-5 minutes between singles.

functional fitness
Deadlift- you may test a 1RM as long as form is solid. If you have any doubts, continue working triples and adding weight.

2-3 cycles, depending on time. this is not for time or reps, focus on form and breathing!!
row 500m at 75% perceived effort
20 reverse hypers(no weights or resistance)
10 air squats
5 GHD sit ups
rest 6min

functional fitness
same as above

figure 4
supine hamstring
child’s pose