Level I (Test Week Day Two)
Knowledge #1 – Describe Press Set-up from Bottom to Top (i.e. Stance, Core, Rack Position)
Performance #1 – Set-up a rack, bar and work up to a heavy set of 3 Presses. No minimum weight required.
Knowledge #2 – Describe and show (with an empty bar) HOW TO PERFORM a Push Press from start-to-finish and name one common fault.
Performance #2 – Perform 1 set of 10 pull-ups in whatever fashion you are currently capable of.
AMRAP in 10 mins
*not part of the test
21-15-9 Reps for time of
Rest 5-7 mins then, not for time
25 GHD Sit-Ups
25 Hip Extensions
10 Bridge Wall Walks
Push Jerk Take 20 Minutes to work up to a 1RM
50 Push Jerk 75/55 (Make sure they are PUSH JERKS!!!!)
10 Muscle ups
BL + 3 Muscle Ups (Negatives if scaling down)
V-Sit (L-Sit) + 5 HSPU (Negatives on parallettes if scaling down)
FL + 5 Body Levers
Finish w/10 Bridge Wall Walks