Monday 2015.10.05

Announcement!  This Saturday, 10/10/15, we will be holding our first ever IronFest - thusly dubbed "IronFest I." Participants will take three attempts at the back squat, three attempts at the press, and three attempts at the deadlift. The heaviest successful attempts in each lift will be added for your IronFest total. After lifting some big weights, we'll be headed to HyVee for an awesome breakfast and general revelry. We start at 7:30 a.m., so show up for the fun and stick around for the food!

@gedwillol gets some OHS done during "Nancy" while Ollie does a walk-around before deadlifting 225# #overheadsquat #trainhard #startemyoung @kclough444

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 27, 2015 at 4:20pm PDT

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


Strength/WL
Hang Power Clean
3-3-3-3-3


Conditioning
21-15-9 reps for time of:
OHS, 135#/95#
Burpees

Compare to 2014.10.06.


Finale
Mob your shoulders for 2:00/leg.