FRIDAY 17/10
PART A - Lower Body Power Testing
3 x Broad Jumps to assess horizontal power.
1. Start with feet shoulder-width apart behind the marked line.
2. Lower into a hinge position and swing the arms back, then drive forward explosively, extending through the hips, knees, and ankles.
3. Land softly with knees bent and feet even — stick the landing and maintain balance.
4, Measure from the start line to the back of the heel closest to the start line.
5. Complete 3 maximal efforts, resting 20–30s between reps.
6, Record best distance (cm
PART B - Lower Body Strength Testing
Spend 15 minutes building to a 3RM Sumo Deadlift.
Set up with feet wide, toes turned slightly out, and shins close to the bar.
2. Grip the bar inside the knees, brace through the midline, and pull the chest tall.3. Drive through the floor, extending hips and knees simultaneously until fully upright.
4. Lower the bar under control — no bounce reps.5. Perform sets of 3 reps, increasing load each set until you reach a true 3RM (3 clean, controlled reps).
6. Rest 2–3 minutes between heavier sets.
PART C - CONDITIONING
AMRAP 12 - Ascending Ladder
DB Complex @15/10kg:
9 DB Deadlifts
6 DB Hang Cleans
3 DB Push Press
After each round complete 1000 / 800 m BikeErg
Next round → 12 / 9 / 6, then 15 / 12 / 9, then 21 / 15 / 12 …..
continuing the ladder until time cap.
