August 10, 2018 – Competition

TESTING WEEK – Please keep detailed notes about your performances and prepare to compare them to future efforts.

A.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.

B.
Invictus Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

C.
For time:
Run 1600 meters

Please note and record your results to comments. If possible please perform this in a seperate session at a track or Assault Runner so you can get an accurate guage that is repeatable and comparable. Ensure that you perform a good long warm-up, including a couple of 400m runs at a solid pace before testing the time trial.

D.
Warm-Down
Run 400 Meters @ 65-70%
Run 400 Meters @ 55-60%
Run 400 Meters @ 45-50%
Stretch for at least 8-10 minutes

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