Thursday 11/20/14

Brianne push presses

Skill Work
5 rounds of:
A) 1:00 handstand practice (static handstand, not handstand walking)
B) 1:00 L-sit - spend as much of the minute as possible in an L-sit (or your best approximation of the L-sit position)

Long Tabata - Push-ups, Sit-ups, Squats
Complete 24 rounds of intervals of 30 seconds of work followed by 20 seconds of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, and the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 24 intervals.

Thigh bar mash for 2:00/leg

Wednesday 11/19/14

Tyler benches

Barbell Group

Tuesday 11/18/14


Open Gym

Monday 11/17/14

Lori racks a power clean

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Get-ups
3. L-sit (on parallettes or the floor)

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.

Push Press
2 x 5, 1 x 5+

21-15-9 reps for time of:
Power Clean, 135#/95#
Slapping/Clapping Push-ups

Compare to 11/16/13.

Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, low flamingo for 2:00/leg.

Saturday 11/15/14

Dawn benches in preparation for her first powerlifting meet!

BBG (off)
Split Jerk

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.

Back Squat
2 x 5, 1 x 5+

15 min AMRAP of:
5 Pull-ups (strict)
7 Shoulder-to-Overhead, 65% BW

You may kip your pull-ups if strict is not yet possible (choose strict or kipping before you start and stick with that choice through the metcon). The shoulder-to-overhead may be press, push press, push jerk, or split jerk (push press is generally the most efficient).

Compare to 11/14/13.

5-10 minutes working on handstands or handstand walking

Thursday 11/13/14

Kathy, Diana, and the gang work hard during the wall ball & burpee metcon.

BBG (off)
Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


10 minute AMRAP of:
5 Slapping/Clapping Push-ups
7 Box Jumps, 24"/18"
10 Reverse Alternating Lunges
20 Double-unders

Compare to 11/07/13.

Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, roll on your back - accumulate 4:00 (Rumby, foam roller, PVC roller, or barbell).

Wednesday 11/12/14

Steve locks out 135# overhead - a PR for 3 x 5.  Awesome!

Barbell Group

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