Thursday 2016.04.28

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For your edification and reading pleasure:
You Must Understand the Gravity of Your Situation
by Steve Hill, SSC and Mark Rippetoe (on Starting Strength)


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

Click here for a video of the snatch pull as well as a detailed explanation.

"(1 + 1)" means 1 snatch pull followed by 1 power snatch.


Strength/WL
Deadlift
5-5-5


Conditioning
For time:
800m run
20 KB Get-ups, 1.5 pd/1 pd
800m run

The get-ups are split up evenly between right hand and left hand, but they may be done in any rep scheme (e.g., 10L-10R, 5L-5R-5L-5R, etc.)

Compare to 2015.04.27.


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).

Wednesday 2016.04.27

Mike and the skwaat #backsquat #startingstrength #welookdown #hipdrahve

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




Barbell Group


Tuesday 2016.04.26

CTB pull-ups!

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Open Gym


Monday 2016.04.25

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"Rip and Chase demonstrate correct grip width in the press and why your wide grip is inefficient." (from Starting Strength)


BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (so each cycle is approximately 6:00). Set a goal for each skill in the cycle if a rep scheme is not provided.


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


Conditioning
3 rounds of:
15 Wall Ball Shots, 20#/14#
15 KB SDHP, 2 pd/1.5 pd
15 DB Thrusters, 40#/25#
15 KTE

Each station is 1 minute. Your score at each station is the number of seconds remaining in the minute when you finish your 15 reps.

Compare to 2015.04.25.


Finale
Bar mash your hamstrings for 2:00/leg

Saturday 2016.04.23




BBG (off)
A) Push Press
2-2-2-2

B) Strict Pull-ups
3 x N


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

B) Strict Pull-ups
3 x N


Conditioning
For time:
800m run
30 KB SDHP, 2 pood/1.5 pood
15 CTB Pull-ups
15 Burpees
400m run
20 KB SDHP, 2 pood/1.5 pood
10 CTB Pull-ups
10 Burpees
200m run
10 KB SDHP, 2 pood/1.5 pood
5 CTB Pull-ups
5 Burpees

Compare to 2015.04.11.


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

Thursday 2016.04.21

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"Rip and Chase demonstrate a correct press grip and an over-extended press grip." (from Starting Strength)


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

Click here for a video of the snatch pull as well as a detailed explanation.

"(2 + 1)" means 2 snatch pulls followed by 1 power snatch.


Strength/WL
Deadlift
5-5-5


Conditioning
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Compare to 2015.10.12.


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).

Wednesday 2016.04.20

Husband-and-wife team of Steve and Lori spend some quality time together at the bar #benchpress #strongcouple

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Barbell Group


 
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