Thursday 10/30/14

Happy Halloween! Granted, it's not until Friday, but given that we don't have class on Friday, let's make tonight's workout a blast - come dressed for the holiday! Who's in?! Be bold! Spruce up your workout outfit with a little Halloween flavor - let's get a sweet group photo!

Check out Halloween of 2013!

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 (except for the last set, after which you should - of course - drop the bar in celebration).

Back Squat
2 x 5, 1 x 5+

9 min AMReAP of:
Push Press, 115#/83#

Each station is 40 seconds of work followed by 20 seconds of rest. Your score is your total number of reps. Compare to 10/31/13.

5-10 minutes working on handstands or handstand walking

Wednesday 10/29/14

Geneva is always excited for Barbell Group!

Barbell Group

Tuesday 10/28/14

Father and daughter wall walks (Andy and Johnna)

Open Gym

Monday 10/27/14


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


10 min EMOM of:
10 Wall Balls, 20#/14#
For the remainder of each minute, perform as many burpees as possible.

Your score is your total number of burpees. If scaling, be sure to choose a weight at which you can get at least 10 burpees each minute. (Courtesy of Outlaw CrossFit)

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).

Saturday 10/25/14

Johnna - demonstrating a very solid overhead squat

Skill Work
5 rounds of:
A) 1:00 double-under or triple-under practice
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)

21-18-15-12-9-6-3 reps for time of:
Walking lunges
Thrusters, 95#/65#

20 min cap.  Compare to 10/26/13.

Accumulate 2:00 on your hands - handstand walking, handstand, dip support, ring dip support, L-sit - your choice.

Thursday 10/23/14

Maddie (Mike's oldest daughter - yep, both daughters are excellent lifters!) 
visits us on a break from college and does some overhead squatting.

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
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. If HSPU are not yet attainable, perform 4 negatives per round.

Bench Press
2 x 5, 1 x 5+

21-15-9 reps for time of:
OHS, 135#/95#
Weighted Pull-ups, 45#/30#

If scaling the pull-ups, the pull-ups are strict pull-ups.

Compare to 10/24/13.

Mob your shoulders for 2 min/each.

Wednesday 10/22/14

Do work.

Barbell Group

Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved