Body building Day one- Testing Week - Amoskeag

Body building Day one- Testing Week

CrossFit Amoskeag – Weightlifting

Weightlifting

A1. find a 1 rep max in bench press

A2. hit a max set of pullups

A3. hit a max set of dips (ring or matador or other modification)

this does not need to be supersetted together. this should take no more than 20-25 minutes TOPS

Weightlifting

B1. barbell curl 3×12 add weight each set

B2. banded tricep extensions 3×12

superset

Weightlifting

C1. X-over symmetry sequence x3 sets

C2. explosive pushups to plate 3×10

superset

Weightlifting

D1. Cossack squat with KB front racked 3×12 (6 each leg alternating)

D2. 50 Ft Walking lunge x3

superset

Weightlifting

ABS:

Side plank 30 seconds per side

20 V ups

10 supermans

x3 sets

MO BONUS add an extra set and increase plank time to 45 seconds

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