Thursday 2015.09.03

Reminder: This Saturday (2015.09.05), the weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.


Brianne shows great midline stability (i.e., she doesn't "sag" in 
the middle) while performing push-ups mid-metcon.


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

B) L-sit
5 x 30 sec


Strength/WL
Snatch
3-3-3-2-2-2


Conditioning
"Fran"
21-15-9 reps for time of:
Thrusters, 95#/63#
Pull-ups or Supine Bar Rows

There is a 8 min cap on this workout (and depending on numbers, we may need to start it in two separate groups). As far as scaling is concerned, choose weights (or bar heights for bar rows) which allow you to complete the first round unbroken - this is a sprint!

Compare to 2014.08.30. Try to smoke your old time!


Finale
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, couch stretch for 2:00/leg.

Wednesday 2015.09.02

Reminder: This Saturday (2015.09.05), the weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.


Mike does some overhead reverse alternating lungs while Scott gets ready to power clean.


Barbell Group



Tuesday 2015.09.01

Reminder: This Saturday (2015.09.05), the weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.


Trey and the overhead reverse alternating lunge


Open Gym


Monday 2015.08.31

Announcement: This Saturday (2015.09.05), the weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.

Dawn and Ted busting out some rows and pull-ups during "Fran Gots Hops"


BBG (off)
A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. Static Handstand practice
3. 1-leg Linear Box Jumps, 3 x 5/leg

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 a rep scheme is not provided.

B) Dynamic Push-ups (if time permits)
50 reps AFSAP (As Few Sets As Possible)


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

B) Strict Pull-ups
3 x N


Conditioning
For time:
21-15-9 KB Swings, 2 pood/1.5 pood
42-30-18 Double-Unders
21-15-9 Burpees

Compare to 2014.08.14.


Finale
Do 20 reps of one of the following choices:
1. Kipping pull-up attempts
2. Kipping pull-ups
3. CTB pull-ups (kipping)
4. Bar muscle-ups

Saturday 2015.08.29

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


BBG (off)
A) OHS + Snatch Balance
5 x (2 + 1)

1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).

B) Strict Pull-ups
3 x N


Strength/WL
A) OHS
4 x 3, 1 x 3+

B) Strict Pull-ups
3 x N


Conditioning
9 min AMRAP of:
10 Jumping Squats
10 Slapping Push-ups
10 Overhead Reverse Alternating Lunges, 45#/25#


Finale
Thigh or hamstring bar mash for 2:00/leg.

Thursday 2015.08.27


Deadlifts galore!


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

B) L-sit
5 x 30 sec


Strength/WL
Snatch
3-3-3-3-3


Conditioning
"Fran Gots Hops"
21-15-9 reps for time of:
Box Jumps, 30"/24"
Pull-ups or Supine Bar Rows

There is a 6:00 cap on this workout, so scale accordingly. For the pull-ups, you want to get that first set of 21 pull-ups unbroken, so choose your scaling with that in mind. At 2:00 after the cap, we will start the following:

3 rounds for time of:
5 Burpees
10 TTB or 15 Sit-ups
10/30/50 Double-unders

5:00 cap. For your double-unders, choose either 10 reps, 30 reps, or 50 reps - you will perform that number of reps each round (for respective totals of 30, 90, or 150 double-unders total). To be eligible for the 30 or 50 rep option, you should be able to get either 15 or 25 double-unders unbroken, respectively.

Compare this double metcon to 2014.08.09.


Finale
Mob your shoulders for at least 2:00/arm.

Wednesday 2015.08.26


Mike grinds through some front squats while Lori busts out some speedy sit-ups.


Barbell Group



 
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