It’s Benchmark Week.  Woot Woot!  Time to see how you have progressed over the last training cycle.  Also a reminder how important those training logs are!

Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball) and Mobility Work

2 Rounds of:

  • 15-20 Scapular Push-ups with Controlled Tempo
  • 10 Prone Y’s with 3 sec Hold
  • 8-12 Split Squats/side with Controlled  Tempo
  • 8-12 Lateral Split Squats/side

Part 1 Find Max # Strict pull-ups at strict tempo [3010]. *Compare to October 5, 2010

Part 2 NEW Q's:  Press 4 x 5 sets across - rest 3 mins (add 2-5lbs from last time) VETERAN Q's:  Press 1RM

Part 3 2 Rounds for Max Reps of:

  • Max burpees in 90seconds
  • Rest 2 mins

*If you missed yesterday's benchmark (compare to Oct. 4), complete today