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: Gymnastic Skills Practice


Hang Power Clean Technique Work

Part 2:

Benchmark Test: FRAN


  • Thrusters (boys 95#/girls 65#)
  • Pull Ups

*For scaling: use 50% of 1RM Push Press for Thrusters.  For pull-ups, use ring rows or jumping pull-ups (x2).

**Compare to October 6, 2010