Squat/Bench max test day

By Sean 0
March 31 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400/300m row

10 empty bar deadlifts

10 hang power cleans

10 front squats

10 push press

10 back squats

Strength

Back Squat (1×1)

Begin with just the bar, and progress in increments of roughly 10% of your current 1-RM (5 Reps per set) until you’re up to about 75% of that 1-RM.

Between roughly 75% and 85% of your current 1-RM, you should switch to increments of about 5% (for example, take a warm-up set with about 80% and then 85% – 3-1 REPS PER SET).

Then, do a heavy single at 89-93%. And another one at 93-97%.

After this, take 3 attempts at your new 1RM!

Bench Press (1×1)

Bitch Work

Muscle-ups (10min )

Markussen’s Movements

PRE- x2 rounds

>Row x10 cals

>High Knee Grab to lunge x10yds

>High Knees dynamic x10yds

>Walking Quad stretch x10yds

>Butt kickers x10yds

then x2 rounds

>See Saw walk to burpee x3 each leg

>Lateral Hops x20 ****over bench or low box****

POST-

>Butterfly x1 min

then ****perform the following 4 exercise on the left side before switching to right****

>Double Pigeon Pose x1min

>1 leg hamstring stretch

>Quad stretch

>Pigeon Pose

Finish with

Chest stretch on the floor x2 min each side***https://www.youtube.com/watch?v=tatrv67rou8

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