Advanced Series 3 (2021): Test
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 4m 16s
Complete all test movements with rest if you want to track progress. Keep note of your weight and reps.
Be sure to rest 1-2 days leading up to your test after your final week of programs in Advanced Series 3. The day of your test (give it everything you have) and rest after. You can start your next program at any point after that.
For each test, use a set of weights that challenge you.
Record your weight selection for future reference.
Test 1: single leg deadlift (single bell, bell is held on back leg side)
Complete each round of single leg deadlifts, resting 1-2 minutes between sets. For your max set, if you are able to deadlift more than x5 reps each side comfortably, it's time to increase bell size. Rest 5 minutes before Test 2.
x1 round
x5 single leg deadlifts, RPE 7
x1 round
x5 single leg deadlifts, RPE 8
x1 round
maximum single leg deadlifts, RPE 9-10
Test 2: Turkish Get Up
Complete each round of Turkish Get Up's, resting 1-2 minutes between sets.
Rest 5 minutes before Test 3.
x1 round
x1 each side, RPE 7
x1 round
x2 each side, RPE 8
x1 round
x1 maximum weight each side, RPE 9-10
Test 3: strict press
Complete each round of strict presses, resting 1-2 minutes between sets. For your max set, if you are able to press more than x5-6 comfortably, it's time to bell up
x1 round
x1-3 strict presses left and right, RPE 7
x1 round
x2-5 strict presses left and right, RPE 7
x1 round
maximum strict presses left and right, RPE 9
CONGRATULATIONS!