Thursday 09/18/14

From our "breakfast-farewell-for-Kiley" at HyVee . . . good food with some 
awesome people.  Don't worry - Kiley is still around . . . and she still eats breakfast.


BBG (off)
Snatch Balance
2-2-2-2-2

Click here for a description and video demonstration of the snatch balance.


Strength/WL
OHS
2 x 5, 1 x 5+


Conditioning
10:00 AMRAP of:
3 Power Cleans, 135#/95#
1 round of "Cindy" (5 pull-ups, 10 push-ups, and 15 squats)
(Courtesy of CFFB)

Compare to 09/30/13.


Finale
3 options:
  1. Accumulate 1:00 in a handstand - free-standing or against a wall, but if against a wall, you must wall walk into the handstand. Choose option 1 if you cannot get completely vertical - you'll accumulate 1:00 in an angled wall walk position.
  2. 3 ME (Max Effort) handstand holds (free-standing)
  3. 3 ME (Max Effort) handstand walks (for distance)

Wednesday 09/17/14

Mike works on snatch technique


Barbell Group



Tuesday 09/16/14

Andy hits a jerk . . . in the weightlifting sense of the phrase.


Open Gym



Monday 09/15/14

Diana - getting some benching done


BBG (off)
Clean
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)


Strength/WL
Clean
5-5-5-3-3-3


Conditioning
"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (use an ab mat if available)


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

Saturday 09/13/14

Reminder! Class starts at 7:00 a.m. today and will start by meeting in the old gym (there is no BBG today).


Time for some kettlebell swings and some sprints!


3 min AMReAP of:
10 Push-ups
10 Walking Lunges
1 Down-back (basketball court)

Rest 1 minute. Repeat for a total of 4 cycles. Record total reps completed for each of the 4 cycles. The down-back starts from wherever you finish your lunges - it finishes back at the end line again.


Rest 10 minutes.


T. Rice Conditioning Test
Complete three 300 yd Shuttle Runs (done as six 50 yd shuttles). We will start one run every 6 minutes, so this works out to approximately 4.5 - 5 minutes of rest between runs. These are all out sprints!

The T. Rice Conditioning Test is used regularly in NFL testing, so for some fun comparisons, below are the criteria commonly used by teams.

To pass the conditioning test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below


Finale: Stretch in the Spiderman lunge position for 2:00/leg.

Thursday 09/11/14

Reminder: Due to scheduling difficulties, this Saturday's (09/13/14) class will start one hour earlier than usual. This means that class will be at 7:00 a.m. instead of the usual 8:00 a.m., and BBG will not take place that day. Class will start that day in the old gym . . . but who knows where it will go from there?! Show up and find out!


Jack nails a clean and jerk.  Check out several things on this split jerk - the front shin is (approximately) vertical, the back knee is bent, and the back heel is off the ground.  Strive for this when you split jerk.  Nice work, Jack!


BBG (off)
OHS
3-3-3-2-2


Front Squat
2 x 5, 1 x 5+


15 min AMRAP of:
400m run
30 Double-unders
20 Wall Ball Shots, 20#/14#
10 Slapping/Clapping Push-ups

Compare to 09/14/13.


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

Wednesday 09/10/14

Reminder: Due to scheduling difficulties, this Saturday's (09/13/14) class will start one hour earlier than usual. This means that class will be at 7:00 a.m. instead of the usual 8:00 a.m., and BBG will not take place that day. Class will start that day in the old gym . . . but who knows where it will go from there?! Show up and find out!


Dawn - pulling hard!


Barbell Group
 
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