Thursday, Deadlift, Testing Week (25 min):

A) Lower Body Soft Tissue Warm-Up (5 Min):

Hold for up to 60 seconds with maximal pain tolerance for one round of:

Lacrosse Ball OR Foam Roll 1- Right, Hip Flexor

Lacrosse Ball OR Foam Roll 2- Left, Hip Flexor

Lacrosse Ball OR Foam Roll 3 – Right, Piriformis

Lacrosse Ball OR Foam Roll 4 – Left, Piriformis

Foam Roll 5- T-Spine

B) Deadlift Warm-Up (3 Min):

With an empty or lightly loaded barbell, complete as many reps as possible of each exercise in 30 seconds for two rounds of:

Exercise 1- Romanian Deadlifts

Exercise 2- Bent-Over Barbell Row

Exercise 3- Deadlifts

C) Technique (2 min): Deadlifts

D) Strength (15 min):

DEADLIFT 1RM TEST

In teams of 2-3, establish your one repetition maximum in 15 minutes of:

Rx

Deadlift

Start with a light load and slowly increase until you have reached your maximum load.

L1: 5RM

L2: 10RM

MOD: 20RM 

Note Load Completed: ___

 

Thursday, Mono-Structural, Testing Week (25 min):

A) Lower Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible of each exercise in 30 seconds of:

Stretch 1-Air Squats

Stretch 2 –Deep Wideout Drops

Stretch 3 – Forward Lunges with a Twist

Stretch 4 – Lateral Lunge

Stretch5–Toy Solders

Stretch 6-Squat-to-Stands

Stretch 7- Inchworm Drill

Stretch 8- Stationary Spiderman

B) Technique (3 Min): Running and Stone-To-Shoulder

C) WOD (18 Min):

For time complete:

Rx

Run 1,600 Meters (Down to the Hillsborough Drive and Back) OR 160 Air Erg (Calories)

Then, in the time remaining, for reps and load, complete as many Stone-To-Shoulders possible

Note Run Time, Weight and Reps Completed: ___:___, Stone Load: ___ and Reps Completed: ___