Thursday 2015.05.21

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on
At the Bear Open in West Branch, IA, this past weekend, Justin hit meet PRs in 
both the snatch (61 kg = 134.5 lbs) and the clean and jerk (71 kg = 156.5 lbs)
 . . . and qualified for Youth Nationals in June!  Congrats Justin!


BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.

B) Linear Single Leg Box Jumps
Per leg: 5 x 3 (if time permits)


Strength/WL
A) Push Press
3-3-3-3-3

B) Strict Pull-ups
3 x N


Conditioning
"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (use an ab mat if available)

This will have an 8:00 cap, so we will discuss scaling options before we begin.


Finale
5:00 static handstand or handstand walking

Wednesday 2015.05.20

Quality mother and son time!


Barbell Group


Tuesday 2015.05.19

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on

Having fun with "Bring Sally Up, Bring Sally Down"


Open Gym


Monday 2015.05.18

Trey gets a different perspective during some HSPUs.


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
4 x 3, 1 x 3+


Conditioning
Tabata Mash-up 3:
Box Jumps, 30"/24"
Push-ups
Front Squats, 115#/78#

Rest 1 minute between movements.

"Tabata" refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise. You can start this workout at any station - for instance, if we have 15 people, 5 will start on box jumps, 5 will start on push-ups, and 5 will start on front squats.


Finale
Mob your thighs for 2:00/leg - do either thigh bar mash or couch stretch.

Saturday 2015.05.16

Announcement:  Please disregard Thursday's announcement regarding the use of the main doors.  An event that was to use the football field has been moved to another site, so we will be using the west doors as usual.  See you there!


Post-conditioning . . . need we say more?


BBG (off)
A) Hang Snatch
1st: Heavy single (10 min)
2nd: 85% x 1 x 3 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)


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


Conditioning
10 min AMRAP of:
20 Double-unders
10 Goblet Squats, 30#/20#
5 Burpees


Finale
GHD plank
3 x 30 sec

Between sets, accumulate 6:00 of mobbing - your choice.

Thursday 2015.05.14

Announcement: On Saturday of this week (05/16/15), please use the main doors to enter the building as the west doors will be locked.




Steve mentally prepares himself for a hard set of squats (top), and Scott pushes through his squats with grit and determination (and good technique!).


BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.

B) Linear Single Leg Box Jumps
Per leg: 5 x 3 (if time permits)


Strength/WL
A) Push Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
3 rounds for time of:
200m run
20 Push-ups
20 OH Reverse Alternating Lunges, 45#/25#


Finale
5:00 static handstand or handstand walking

Wednesday 2015.05.13

Mother-and-daughter duo Deb and Ady bust out some sit-ups.


Barbell Group



 
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