GO ‘ALL THE WAY UP’ WITH PROGRESSION BASED TESTING
Eat, sleep, S30, repeat. And, work… I guess.
THIRTY is around the corner and so is our next batch of progression based testing with ‘All The Way Up’, kicking off the 30 days of S30 to ensure we’ve got our benchmarks etched in stone for you to gaze upon, keeping you accountable while you grow dat a$$. Plus, if you’re going to be training for THIRTY days straight, you may as well have a reason behind it.
Testing, then straight into THIRTY – sounds lush. But first up, the S30 testing protocols.
Kicking off Monday 30th January, one week before the official start of THIRTY, we’ll guide you through six exercises over one week, putting you through your paces and giving you a solid starting point before you catapult yourself into the THIRTY deep end. Peep the workouts below…. don’t say we didn’t warn you.
MONDAY 30TH JAN 2023
>> STRICT PRESS // 3RM MAX
Lock those knees and give us a full extension, please. The bar has to touch the shoulders with elbows, shoulders and wrists locked at the top. Show us your cleanest lift, the heaviest is your max.
>> POWER CLEAN // MAX REPS
We’re putting all those HEAVY HITTERS classes to good use with this one. All reps have to start at the floor and end in a front rack position with your knees and hips fully extended. Make sure you burn that into your brain, because anything from hanging is considered a no bueno.
WEDNESDAY 1ST FEB 2023
>> FRONT SQUAT // 3RM MAX
Rack ‘em up and drop it low – controlled ofc. Descend those hips past the crease for a full squat then stand yo a$$ nice and tall to complete the rep. 3 rep max, so load it up.
>> BURPEE BOX JUMP // MAX REPS
We were hoping this one would never pop up, but here we are. Begin the rep with your chest to the floor, springing your way into a squat position before launching yourself skyward, planting both feet firmly on the box. Rinse and repeat. Count those good reps though, they go towards your max.
THURSDAY 2ND FEB 2023
>> DEADLIFT // 3RM MAX
A staple here at S30, your deadlift rep begins from the floor with a finished rep looking like a snack – locked at the knees and hips, chest up and smiles on. Hands have to stay firmly gripped to the bar at all times and you can only touch and go from the floor, no 5-minute breaks between sets.
>> KICKSITS // MAX REPS
HIYAH!! Suddenly you’re a ninja. Starting with a four-point hold position the rep begins by shooting your leg out to the opposite side with your hips floating off the floor, one palm can leave the floor if you feel like a mid-rep jazz hand, but those hips ain’t lying fam – Keep em up, and that rep is yours.
And that’s that. Testing round one, done and dusted. We’ll see you back in 8 weeks to see how much of a new level you’re on.