Thursday 2016.02.11


You simply must watch this video. I say this not as a command, but because after watching it, you will agree. Listen to the story of how Brian gained his life back through getting strong after a devastating accident.

From Starting Strength:
"Brian Jones describes how barbell training was the rehabilitation tool that gave him his life back after medical professionals had all but given up on his ever walking again.

He tells his story in a very emotional, yet entertaining talk during the 2015 Starting Strength Coaches Association Conference held at Wichita Falls Athletic Club."

Personal note: I was there when Brian gave this talk - never have there been so many large and strong men with tears in their eyes as were in the room that day.


BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)

Click here for a video demo of the tall snatch.

B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3


Strength/WL
OHS
5 x 3


Conditioning
4 rounds for time OR 12 min AMRAP (whichever comes first):
10 1-arm DB Hang Power Snatch - Right arm
10 1-arm DB Hang Power Snatch - Left arm
20 Push-ups
40 Squats

Loading for the DB snatches is 25% of your BW.

Compare to 2015.02.05.


Finale
Mob your shoulders for 2:00/arm.

Wednesday 2016.02.10

Naptime for Brianne #LacrosseBallToTheShoulder

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Barbell Group


Tuesday 2016.02.09

What on earth is Mike doing? #Rumby #RumbleRoller

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Open Gym


Monday 2016.02.08

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BBG (off)
A) Power Snatch + OHS + Snatch (1 + 1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (1 + 1 + 1) x 2 (5 min)

B) L-sit
5 x 30 sec


Strength/WL
Power Snatch
3-3-2-2-1-1


Conditioning
10 min AMRAP of:
20 Double-unders
10 Lunges
10 Push-ups

Lunges are "stationary," not walking. Also, these are regular lunges, not reverse lunges, so be sure to step forward to begin the lunge. Alternate legs for each lunge.

Compare to 2015.02.02.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Saturday 2016.02.06

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Active Hip 2.0: Directors' Cut (click title for link)
by Mark Rippetoe and Stef Bradford
What is this "active hip" thing, and why do we shove our knees out when we squat? Get your learn on and delve deep into this article, and yes, some parts will require some work to get through, but this stuff is important. It's why we do what we do. Here's an excerpt from the article:
“...active hip is best understood as the use of an actively locked lumbar extension and actively shoved-out knees, which results in a below-parallel squat that incorporates a stretch reflex using all the muscles of the posterior chain in the most optimal way possible. The active hip gets the thighs out of the way of the pelvis so good depth can be more easily obtained. At the same time it makes the squat stronger because of the now-active use of the external rotators holding the femurs out so that both external rotators and adductors can contribute to hip extension. This produces a more effective use of more muscles over a wider range of motion.”
For more, head to Starting Strength.


BBG (off)
A) Power Clean + Power Jerk (1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (1 + 1) x 2 (5 min)

B) Strict Pull-ups
3 x N


Strength/WL
A) Split Jerk
3-3-2-2-1-1

B) Strict Pull-ups
3 x N


Conditioning
"The 4 Bs" (Boxes, Balls, Bells, and Burpees)
For time:
44 Box Jumps, 24"/18"
34 KB Swings, 1.5 pood/1 pood
24 Wall Ball Shots, 20#/14#
14 Burpees
4 KB Get-ups (2 per arm)
14 Burpees
24 Wall Ball Shots, 20#/14#
34 KB Swings, 1.5 pood/1 pood
44 Box Jumps, 24"/18"


Finale
Bar mash your quads for 2:00/leg.


Thursday 2016.02.04

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What is a TUBOW? It's a Terribly Useful Block Of Wood that is - not surprisingly - terribly useful. Specifically, it helps lifters avoid forward knee travel and allows for maximum use of the hips when squatting. At Testify, we have often used vertically-oriented parallettes to accomplish the same goal. It is probably worth noting that the TUBOW is slightly superior to the parallettes since the TUBOW will fall over if you squat incorrectly. Frustrating? Possibly. Effective at improving your squat? Indubitably. For more, head over to Starting Strength.


BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)

Click here for a video demo of the tall snatch.

B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3


Strength/WL
OHS
5 x 3


Conditioning
3:00 AMReAP of:
10 Hang Power Snatches, 95#/63#
10 Jumping Squats

3:00 rest

3:00 AMReAP of:
10 Hang Power Cleans, 115#/78#
10 Push-ups

3:00 rest

3:00 AMReAP of:
10 Deadlifts, 135#/93#
10 Burpees

The hang power snatches/cleans can also be power snatches/cleans (i.e., they can be pulled directly from the floor, which would be practical for the first rep).


Finale
Bar mash your hamstrings for 2:00/leg or your shoulders for 2:00/arm.

Wednesday 2016.02.03

Announcement: Class is a go for tonight! Move some weight!

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Barbell Group


 
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