Tuesday 14/10

PART A - Upper Body Power Testing

Perform 3 x Plyometric Push-Ups on Force Decks.

1. Start in a push-up position with hands placed on the Force Decks and body in a straight line from head to heels.

2. Lower under control, then explode upwards with max intent, lifting both hands completely off the plates.

3. Land softly, absorb the force, and immediately reset between reps.

4. Complete 3 maximal efforts, resting 10–20s between reps.

5. Record best height .

PART B - Upper Body Strength Testing

Spend 12 minutes building to a 3RM Strict Press.

1. Spend 12 minutes building to a 3RM Strict Press.

2. Start standing tall with the barbell resting on the upper chest, grip just outside shoulder width.

3. Brace through the midline and press the bar vertically overhead — no leg drive.

4. Lower the bar under control back to the starting position each rep.

5. Perform sets of 3 reps, gradually increasing load each set until you reach a true 3RM (3 clean, strict reps).

Rest 90 seconds to 2 minutes between heavier sets.

PART C - CONDITIONING

EMOM 12

1. 12/10 Calorie Ski Erg
   2. 10 Box Jump Step Downs
   3. 10 DB Push Press @ 15/10kg

   4. Rest