It’s TESTING WEEK starting Monday and we have an incredible week of programming ready to go for everyone!
So to help you prepare mentally and physically I’m going to tell you the tests for the week and how to navigate them from both a mental and physical stand point and honestly if you’ve been training hard it becomes more mental than physical as your body should feel prepared to go!
So first off the TESTS
Monday- 10 rep max Back Squat
Max Pushups
– To prepare for Mondays 10 rep max Back Squat make sure you get extra carbs in on Sunday so your glycogen store are topped up and get a good night sleep. I would also have a number in my head that is realistic and pushing my limits that I’m trying to hit and visualize myself hitting that weight before hand.
On the day of, after a general Tyler warm up I would do the following
10 reps with the bar
8 reps at 40% of the weight I want to hit
4 reps at 60% of the weight I want to hit
2 reps at 80% of the weight I want to hit
rest 3 minutes
10 RM attempt
– EVERYONE MIUST have a spotter for their 10 RM attempt
For the max pushups just do them properly and you’ll know when your done LOL cause you won’t come back up.
Tuesday- 8 rep max Press
Max height Box Jump
I would continue to focus on eating more carbs then normal for this week to keep your energy levels high. Somewhere in the range of 50-75 grams of Carbs extra a day. Stay hydrated with lots of water and electrolytes.
On the day of, after a general Tyler warm up I would do the following
8 reps with the bar
6 reps at 40% of the weight I want to hit
3 reps at 60% of the weight I want to hit
1 reps at 80% of the weight I want to hit
rest 3 minutes
8 RM attempt
The box jump will become more mental than physical for most, if you’re not comfortable I don’t mind you scaling it done and doing sets of 2.
If you’re ready for it do 1 rep of each height jumps and build your confidence as you go.
This will be fun!!
Wednesday- 1 rep Max Power Clean
Im so jealous of all you maxxing out your power cleans!! I love max Power Clean day!
We need your CNS FIRING for a big lift here.
MAKE SURE YOU GET EXCITED, BRING YOUR FAVOURITE MUSIC OR REQUEST IT!
This is not for the timid, you need to be fired up to hit your biggest power clean.
On the day of, after a general Tyler warm up I would do the following
5 reps with the bar
5 reps at 40% of the weight I want to hit
2 reps at 60% of the weight I want to hit
1 reps at 80% of the weight I want to hit
1 reps at 90% of the weight I want to hit
1 reps at 95% of the weight I want to hit
rest 3 minutes
1 rep at LFG!
Friday- 6 rep max Front Squat
Max Strict Pull-ups
Follow the same carb and hydration protocol and visualization of weight you wanna hit.
On the day of, after a general Tyler warm up I would do the following
8 reps with the bar
6 reps at 40% of the weight I want to hit
3 reps at 60% of the weight I want to hit
1 reps at 80% of the weight I want to hit
rest 3 minutes
6 RM attempt
To warm up for the Pull-ups, use the lat pulldown or bands to hit a couple sets of 3 reps to prepare your lats and get your mind right.
Once you’re in it you’re in it, I wanna know how many reps you get or if you get your first pull-up please film it and send it to me! I want to celebrate your successes with you!
Please video and record all your PR and PR attempts! I would love to have them and share them.
I’ll try to get as much footage as I can when Im in.
Get excited for all your hard work to come to fruition! I love seeing hard work pay off, there is no greater feeling in the world!
Coach Dan