Monday 1/11/16

Welcome to cycle 4 test week. If you’re new to the site the concept of our structure is pretty simple, we begin each cycle testing lifts, movements, workouts, etc that we want everyone to improve on in the dedicated following six weeks, then we re-test to measure progress. Test weeks also serve the purpose of lightening volume and upping the stakes, much like competition. You might be able to handle high volume and put up alright scores during regular training, but when the volume goes down can you put enough effort into less work to get the same benefit. If you missed the cycle 4 podcast, that’s also a great place to start in terms of understanding what we do.

Cycle 4 Test Week Day 1

1.  Warm-up

15 air squats


200 m Row

Sampson stretch, Lizard, Oly squat stretch, puppy dog, pvc pass thru's, clean progression

2. Lift
Find your 3RM touch and go squat clean

3. Met-Con
3 Rounds
10 Deadlift 225/155lbs
20 Box jumps 24/20″
30 Wallballs 20/14lbs