120 min
WU for 15 min

1.Strict chin up
A. Weighted strict chin up – build to a new 1RM in a 10 minute window, rest 2 – 4 minutes between sets
10 15 20 25 27 kg
Result: 27 kg

REST 5 minutes

B. Strict chin up – as many repetitions as possible
Result: 16

2.Shoulder press
A. Shoulder press – build to a new 1RM in a 20 minute window, Rest 2 – 4 minutes between sets
Result: 36 kg

REST 5 minutes

B. Shoulder press – As many repetitions as possible @ 80% of A
Result: 9x29 kg

3.Conditioning (ASR, MSS, MAS tests)
ASR (Anaerobic Speed Reserve), MSS (Maximum Sprint Speed) and MAS (Maximum Aerobic Speed) Test

Warm up – 1500m row, break into 250m segments, each segment faster than previous one + stretch as needed

MSS (Max Sprint Speed) Test
A. Row – 3 x 10 sec @ maximal effort with a flying start; rest 3 min b/t bouts (MSS = Max Sprint Speed test)
1. HIGHEST / 500 m pace that is displayed within the 10 sec window:
Result: 1.31 / 500 m

REST 5 minutes

MAS (Max Aerobic Speed) Test
A. Row – 2000m for time

1. Average / 500m pace (this is estimated pace at VO2max) / 1.57.5
2. Final time / 7.50
3. Average HR / 178
4. Max HR / 188
5. HR @ end of row / 188
6. HRR @ 60 seconds after finishing the row (stay standing) / 172
7. HRRD (Heart Rate Recovery Differential): 16

4.Cool down (10 minutes)
A. 10 minutes on AB/row or similar, HR < 140