Here is the final phase to cap off our wave ladder endeavor. Click the link for downloadable program or see below
Test week downloadable document here
Test Week
We have followed 3 phases wave ladder training to get to this point and
now it is time to reap the rewards of hard work. It is now time to test your results!!! Test week will consist of 4 training days to
ensure you are getting adequate rest and recovery to be ready for your lifts
and see the best results.
Athletes will receive a maximum of 5 attempts to find their maximum in
each session (eg. Squat max 5 sets, Bench max 5 sets….). If an attempt is failed, an athlete may
remove weight to attempt being successful, but try to avoid this as missing a
lift and the energy put out in that miss will impede/skew results when going
back down.
All testing sessions should follow all of the normal protocols we
observe.
- Proper dynamic warm up
- Proper specific warm up for the lift that day with gradual
progressions to the weight to be attempted
- Proper spotting techniques and safety protocols.
The 4 test days are listed below as day 1-4, but if possible
should not be done in successive days and should be done as a 2 on/1off/2on/2
off format.
Day 1
Lift
Squat 5 x 1
Condition
AMRAP Double Unders in 5 Minutes
Day 2
Lift
Bench Press 5 x 1
Condition
AMCAP Assault bike 1 min x 2
sets with 1 min rest between (As Many Calories As Possible)
Day 3
Lift
Deadlift 5 x 1
Condition
500 m row for time
Day 4
Lift
Press 5 x 1
Condition
400 m run for time
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