Hey Peak Sharks!

Welcome to the New Year and the new training cycle! This week we are doing a Pre-Test for this training cycle, we will track as always but be sure to write down your results!!

If you missed the update of whats going on/coming up/happening make sure you go watch the recap video in the Facebook group! Don’t miss it!

MONDAY

Test: Max Back Squat

Health/Fitness

For time
1000 Meter Row 50 Kettlebell Swings

TUESDAY

Strength:
4 Sets
8 Pendlay Rows
5/5 SL Ring Rollouts

Health/Fitness
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

WEDNESDAY

Test:
Max Bench Press

Health/Fitness
Every 5 minutes, for 35 minutes (7 sets) for times:
Row 500 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Note times for each of the seven sets.

THURSDAY

Strength
4 Sets
10m “Perfect” Bear Crawl
5/5 Heidens
20m/20m SA Farmers Carry

Health
For time:
500 Meter Row
30/20 Calorie Assault Bike

Fitness
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of: 61k/42k Cleans (Power Clean is OK) and Ring Dips

FRIDAY

Test: Max Deadlift

Health:
Three sets for max reps/cal of:
60 seconds of Leg Raises
60 seconds of Plate Ground to Overhead
60 seconds of Bike for Calories Rest
60 seconds between sets

Fitness:
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Bike for Calories
Rest 60 seconds between sets

SATURDAY

In teams of three, complete three rounds each of:
Row 500 Meters
30 Thrusters (45/30)
20 Burpees

IMPORTANT DATES

-Jan 20th – Polar Bear Competition at the gym! (sign up at https://peak-strength-and-fitness.triib.com/events/the-polar-bear-meltdown )

-Schedule your next Coach for Life Check in!!!

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