“Test Day”
A) 4 sets/super set:
5 Overhead squats
10 Bent over rows
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B) 10mins to build to:
5RM TnG Squat snatch
-Into-
7mins to build to:
2RM TnG Squat snatch
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C) For time:
21 – 15 – 9
Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35
T2b
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Notes:
Part A – For our 1st piece of the day we have some strength work and a chance to get comfortable with a heavy barbell overhead before we start adding speed to the equation with the snatches to come.
Over these 4 working sets (from the rack) we are looking at building in weight to our heaviest set of 5 while keeping the weight on the bent over rows a load that we aren’t using any momentum to move the bar.
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Part B – We only have 10mins for this piece so we need to use the time wisely. The overhead position and legs will be warm but we haven’t pulled from the floor yet so that will be something to keep in mind.
Don’t feel like you need to rush the reps here (especially when we start to get heavier), take a moment either while the bar is overhead or at the hip to compose and make sure you are balanced and ready.
As soon as the 10mins are up we are straight into 7mins to find a 2RM. This is where we really need to think about bracing and being patient. You will need a decent amount of rest between each set here so the time will eat away quickly.
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Part C – Our last piece for the day and for our “Test Days”. This will be a fairly fast piece, try to push for big sets on the barbell and if you are strong with t2b push for big sets here too, if not then break them up early so you can finish strong in the later round/s. But keep in mind this is going to be fairly fast so push it and and hang on!!
