Snatch – 60% x 2 x 5
Clean & Jerk – 60% x 1 x 5
Back squat – 50% x 2 x 3 (focus on acceleration up)

This will be a very light and easy week in preparation for max back squat testing on Saturday.


My intent for the next five days is to conduct a series of tests that measure athlete’s fitness across a broad spectrum. The Open Sectionals are just several weeks away and we can use the next 8 to 10 weeks to focus on our weakest areas, while still maintaining our strengths. Skill work and conditioning will become more focused as we draw closer to the sectionals. We have spent a fair amount of time on strength work over the past few months. For those that will be competing in the Open Sectionals, these tests will serve as a baseline. For those not competing in the sectionals, it is a great assessment of your current fitness level and allow you to set reasonable goals for 2013. Let’s do work.

Test 1

Work up to a 1 rep max Push Press, then immediately after completing the Push Press, complete max reps of Pull Ups.


Complete for time:

10 Push Press, 135/85
20 Pull ups

8 Push Press, 135/85
18 Pull ups

6 Push Press, 135/85
16 Pull ups

4 Push Press, 135/85
14 Pull ups

2 Push Press, 135/85
12 Pull ups

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