Thursday 11/27/14 - NO CLASS

Happy Thanksgiving!!! (no class today)

While celebrating with a bunch of y'all this past Saturday at Union (as a result of a great and fun powerlifting meet), I couldn't help but think, "Wow, what an awesome group of people. What a great community we have." We at Testify are thankful for you! You all are the magic that makes Testify great!

Wednesday 11/26/14

If any of you have pictures from the meet this past Saturday and would be willing to share them, please send them to testifysc@gmail.com. Thanks!

Reminder: There is no class on Thursday, 11/27/14 since that is Thanksgiving Day - enjoy the time off, and may God bless your Thanksgiving!

We still have our usual BBG class tonight though, so come on out!


Two daughters and their father at the Omaha Powerlifting Championship 
Meet this past Saturday - so cool.  (clockwise from top left: Maddie, Abby, 
and Mike) Come to think of it, we're only missing one family member . . .


Barbell Group

Tuesday 11/25/14

If any of you have pictures from the meet this past Saturday and would be willing to share them, please send them to testifysc@gmail.com. Thanks!

Reminder: There is no class on Thursday, 11/27/14, since that is Thanksgiving Day - enjoy the time off! We will still have our usual BBG class on Wednesday (11/26/14).


 Steve hits another successful squat at the Omaha Powerlifting 
Championship Meet this past Saturday.  Outstanding meet, Steve!



Open Gym

Monday 11/24/14

If any of you have pictures from the meet this past Saturday and would be willing to share them, please send them to testifysc@gmail.com. Thanks!

Also, we will not have class on Thanksgiving Day (Thursday, 11/27/14). We will still have the usual BBG class on Wednesday, 11/26/14.

The Testify women knocked it out out of the park this past Saturday at
 the Omaha Powerlifting Championship Meet! (clockwise from top 
left: Dawn, Brianne, Diana, and Geneva)  What an awesome day!


BBG (off)
Split Jerk
4-4-3-3-2-2

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.


Strength/WL
Back Squat
2 x 5, 1 x 5+


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

Compare to 11/25/13.


Finale
Bar mash or roll your hamstrings for 2:00/leg and bar mash your quads or couch stretch for 2:00/leg.

Saturday 11/22/14

Geneva benches


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


Strength/WL
Deadlift
5-5-5


Conditioning
3 rounds AMReAP of:
Wall Balls, 20#/14#
Box Jumps, 30"/24"
TTB

Perform each movement for 1 minute, then move to the next movement. Rest 1 minute after each round. Your score is your total number of reps.

Compare to 11/18/13.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstrings or roll on your hamstrings. Accumulate at least 2:00/leg.

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)


Conditioning
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.


Finale
Thigh bar mash for 2:00/leg

Wednesday 11/19/14

Tyler benches


Barbell Group



 
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