Todays Test Is Strict Press, Lets See Some Big Numbers!
Freedom WOD Classes
Warm Up: 5 Mins
20 Banded Pull A Parts
10 Push Press
10 Cuban Rotation With Press 5lbs plates
30 Second Handstand Hold
Strength: 20 Mins
Test Week
Strict Press 1RM
You have 20 mins to build up to you heaviest Strict Press. For the rep to count the athlete must start with the bar in a front rack position. Durning the press no knee, hip or back flection is allowed and heels must remain intake with the ground. A slight lean back is ok but no standing bench press.
Lifters: Make sure you brace up (tight quads, glutes, abs, shoulders set back and down with elbow forward of the bar)
Metcon: 16 Mins Hard Cap
200 M Run
21 Push Press 95/65
21 Pull Ups
200 M Run
15 Handstand Push Ups
15 Pull Ups
200 M Run
9 Wall Walks
9 Pull Ups
200 M Run
Functional Bodybuilding Class
-High Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Low Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Smith Machine Slight Incline Press Drop Set
2-3 Sets
10 reps w/ 4 Sec Negative & explosive positive
Drop weight
10 Reps w/ 4 Sec Negative & explosive positive
10 Fast Presses rep them out
-Seated Cable Chest Flys
2-3 sets
20 Partial reps at top + 20 Rull Range Flys + 20 Incline Cable Flys
-Giant Set
2-3 sets x 20 Reps + Failure
Decline Bench
Decline DB Fly partials at the bottom
Decline Push Ups to failure (arch the back during the push up)
