*Make sure to use your high-bar 1rm for these percentages. If you do not have a high-bar 1rm then cut 10-20% off of your low-bar 1rm for an estimated number.
1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.- 180, 195, 210, 225
2a) 4X3 Shoulder Press – heaviest possible, rest 60 sec.- 125, 125, 130, 135- should have gone heavier
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.- 155, 165, 180
Conditioning:
5 X 120 yard Prowler Shuttle Run @ 90/50# – rest 2 minutes.- all sets between 2:00-3:00, no prowlers, used sleds, basically low bar the whole time, Sleds: 1, Skinny Chickenleg Cracker: 0
Notes: Shuttle run/push should be performed by doing: 10yd down – 10 yd back, 20 yd down – 20 yd back, 30 yd down – 30 yd back. Use high handles for push down and low handles for push back.Skill:
20 minutes alternating practice/testing between HS Walks and Standing Vertical Jump Test.
Notes: For vertical testing use whatever implement you can. You may touch a spot on the wall, hang rings high and measure them, or simply hang a tape measure from the ceiling. Do not take a run or a drop step to start. This should be a two foot standing jump test. Obviously, measure the height of your highest reach and subtract from highest height touched to find your number. Take at least 5 attempts.
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