5-5-5-5-5
Bench Press [ascending in weight to a 5rm]
Strict Chin Up
- Superset the two movements. So you perform 5 bench press immediately into 5 strict chip ups. Rest as needed but no longer than 2 min between sets.
- Scale using a jumping chin over bar into a slow 5 second eccentric negative chin up.
Then...
Air Squat Test
* AMRAP 60 Seconds of as many air squats as possible!
* You will first weigh in, then take your bodyweight X number of reps completed in the 60 seconds X 2. This will give you your power output.
Bench Press [ascending in weight to a 5rm]
Strict Chin Up
- Superset the two movements. So you perform 5 bench press immediately into 5 strict chip ups. Rest as needed but no longer than 2 min between sets.
- Scale using a jumping chin over bar into a slow 5 second eccentric negative chin up.
Then...
Air Squat Test
* AMRAP 60 Seconds of as many air squats as possible!
* You will first weigh in, then take your bodyweight X number of reps completed in the 60 seconds X 2. This will give you your power output.
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| Our last air squat test. Can you beat your previous POWER OUTPUT? |
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