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:

NEW Q's: A1. Dumbbell Press 4 x 6-8 [3011], rest 60 sec A2. Ring Rows 4 x max reps [3010], rest 90 sec

VETERAN Q's: A1. Pull-up 1RM B1. Dip 1RM [2012]

Part 2: Tabata Intervals

  • 8 intervals of Push-ups, followed immediately by
  • 8 intervals of Double Unders

*Compare to October 8, 2010

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