Rest and Prepare / The Shop 10 102509 S

For the next week we'll be testing ourselves against the following set of benchmarks...
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The Shop 10 - (5, 4, 3, 2 and 1 points)
- 5k run (sub 19, 21, 23, 25, 27)
- 400m run (sub 0:55, 1:00, 1:05, 1:10, 1:20)
- 500m row (sub 1:30, 1:34, 1:38, 1:42, 1:45)
- Pullups (strict/kipping x 2 - 20, 18, 16, 14, 12)
- Deadlift ( x bw - 2.0, 1.9, 1.8, 1.7, 1.6)
- Front Squat ( x bw - 1.5, 1.4, 1.3, 1.2, 1.1)
- Clean and Jerk ( x bw - 1.2, 1.1, 1.0, 0.9, 0.8)
- Dips (ring/bar x 2 - 16, 14, 12, 10, 8)
- Box Jump (48", 45", 42", 36", 30")
- The Shop Chipper ( sub 8, 9, 10, 11, 12)
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Here's a rough outline we'll be following...
Monday 10.26.09
- Clean and Jerk 1RM
- Max Dips
Tuesday 10.27.09
- 400m sprint
- 5k run
Wednesday 10.28.09
- Front Squat 1RM
- 500m Row
Thursday 10.29.09
- Rest
- or do a test
Friday 10.30.09
- Max Box Jump Height
- The Shop Chipper
Saturday 10.31.09
- Dead Lift 1RM
- Max Pullups
Sunday 11.1.09
- Rest Day
- or make up any missed tests
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The tests can be done in any order as long as they are completed within the 7 days.
Feel free to make any changes to your plan as you see needed to produce the best overall score.

Take a look HERE for more details on The Shop 10