Strength | April 13 - 17

DAY 1 – LOWER BODY TEST

A) Back Squat – PR

Build to:

Heavy 1RM or 3RM

Suggested Flow

• 5 reps @ ~50%

• 3 reps @ ~65%

• 2 reps @ ~75%

• 1 rep @ ~85%

• Then 2–3 attempts to find max

B) Finisher (Light + Fun)

2–3 rounds:

• 10 goblet squats

• 10 box jumps

• 10 sit-ups

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DAY 2 – UPPER BODY TEST

A) Bench Press – PR

Build to:

Heavy 1RM or 3RM

Same warm-up structure as Day 1

B) Pump Finisher

2–3 quick rounds:

• 12 DB curls

• 12 push-ups

• 15 lateral raises

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DAY 3 – POSTERIOR CHAIN TEST

A) Deadlift – PR

Build to:

• Heavy 1RM or 3RM

Rules

• No hitching

• Full lockout

• Clean reps only

B) Clean & Jerk – PR

Build to:

• Heavy single

Focus

• Strong clean

• Stable overhead

• Confident footwork

C) Optional Team Finisher (Fun)

In teams of 2–3:

8 min AMRAP

• 10 DB snatches

• 10 burpees

• 10 sit-ups