TESTING.......20130717.WED

This is the last day of testing following the first 6 week cycle of the program. The good news is we are done with the 7/5/3 waves ..... for now.  For the remainder of this week (and probably all squats going forward), we will focus on CAT squatting - fast squats with the bar accelerating as your levers improve.

for more info, see http://www.jtsstrength.com/articles/2013/06/20/squatting-big/



Warm up: <40%
3x3 HHS
3x1 2HS + 1SB

5x1 3 position snatch <80% of 1RM, rest 60-90+ (take more if needed).  these reps should be heavy but perfect.  NOT MAXIMAL

*3 positions are from the floor, hang, and high hang in that order

HBBS:  5x3 @ 75% 1RM.  as heavy as possible up to 75% while maintaining speed

a) 5x2 clean pulls @ <100%.  focus on positions, not bar height.  use straps
b) 5x3 find 3RM bench press in sets 3-4-5, warm up well then use sets to work up to 3RM

1 mile for time.

compare to http://arquescorner.blogspot.com/2013/06/20130610-monday.html

Extra-

Midline/gymnastics
a) 4x20 UB decline/ghd situps. rest 45-60
b) 4x12 UB reverse hyper. rest 45-60

c) 2 attempts ME freestanding HS hold