"CLIFFHANGER" READINESS CHALLENGE
- Coach C
- Jan 4
- 2 min read
Each specific challenge is a training session comprised of a readiness test or series of tests designed to establish performance baselines and challenge the transferable strength and fitness of even the most "in shape" individuals.
These sessions are designed to be tough and incorporate unconventional ways of testing overall readiness. My goal is to publish these challenges on a frequent basis, as my schedule permits.
CLIFFHANGER is a challenge of your pulling strength and endurance.
Prep/Warm-up
CNS Prep & Activation
2 ROUNDS
A1. Med Ball Slams-8-10
or Rotational MB Slams-5 reps each side alternating
A2. Glute Raise or Hamstring Curl variation-10
A3. Lateral Monster Walk-10 yards each way
A4. Pull-ups or Chin-ups-3-5 reps @ appropriate ability level *
Rest 30-60 seconds between rounds
Coaching Comments:
* Perform Band-Assisted Pull-ups or Chin-ups if necessary.
Readiness Test # 1
B. Pull-ups or Chin-ups-1, 2, 3, 4, 5 reps…until you cannot perform the next set up the ladder
Rest 30 seconds between sets
Readiness Score:
Weak-3 sets
Capable-5 sets
Strong-7 sets
Top Tier-9 sets
Coaching Comments:
Sub in Band-Assisted Pull-ups or Chin-ups depending upon your fitness level.
5 ROUNDS
C1. Dynamic Side Lunges-8 reps each leg
C2. Loaded Single-Arm Sit-ups @ 25 lbs-8 reps each arm
C3. Deficit Push-up-15
Minimal rest between rounds
Readiness Test # 2
As Few ROUNDS As Possible
D1. 50 Inverted Bar or Ring Rows w/ feet elevated in as few sets as possible
D2. Single-Arm OH Carry @ 45 lbs-30 seconds each arm after each set of Rows
Rest 1:00 between rounds
Readiness Score:
Weak-8 sets
Capable-6 sets
Strong-4 sets
Top Tier-3 sets
Coaching Comments:
D2. Reduce the weight as necessary.
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