Starting the week of November 4th, we are starting the first session of the Testify Barbell Group (BBG)! The Barbell Group is for those interested in adding some regular lifting (i.e., strength work) to their training routine in addition to their regular Testify training. To facilitate this extra training, we will be adding a Wednesday class (BBG only) as well as an optional earlier start time on Saturdays (BBG only; the regular Testify class - here referred to as "Combo Class" - will still start at 8:00 a.m.). The new schedule goes into effect the week of 11/4/13 and is as follows:
Monday - Combo Class 6:45 p.m.
Wedneday - Barbell Group 6:45 p.m.
Thursday - Combo Class 6:45 p.m.
Saturday - Barbell Group (by appointment) 7:30 a.m., Combo Class 8:00 a.m.
We will be talking more about the Barbell Group as it approaches, but some other details are as follows:
- There will be a sign-up for each BBG session - a session lasts 8 weeks.
- Joining the BBG requires a commitment to 2 lifting sessions per week - this may be any combination of the four Testify training days except the combination of Wednesday and Thursday (back-to-back lifting days would be counterproductive).
- BBG training may take place during regular "Combo Class" sessions or during the dedicated BBG sessions.
- BBG training at 7:30 a.m. on Saturdays is by appointment only and simply requires a post to the comments stating one's intention to train early on Saturday. Please post to the comments sections of any of the corresponding week's blog posts. All such comments should be posted by 5:00 p.m. on the Friday night preceding that Saturday's training.
- There is no additional cost for joining the BBG.
Front Squat
2 x 5, 1 x 5+
10 min AMRAP of:
10 Power Cleans, 135#/95#
10 Burpees
Compare to 10/17/12.
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mash your hamstrings for two minutes each with a barbell (i.e., pull-ups, mob, pull-ups, mob, and pull-ups).
6 comments:
Front Squat
2 x 5, 1 x 5+
235x5, 235x5, 235x7
10 min AMRAP of:
10 Power Cleans, 135#/95#
10 Burpees
5 rounds +10 PCs +2 Burpees
Compare to 10/17/12.
Finale: Strict pull-ups - 3 sets of max reps.
45x9, 45x8, 45x7
Front Squat 2x5, 1x5+ (150x8)
10 min AMRAP of:
10 Power Cleans
10 Burpees
At the time limit I had completed 4 Rounds + 10 PCs + 5 Burpees. I completed the remaining 5 after the time limit so I actually completed 5 full rounds.
Front Squat
2 x 5, 1 x 5+ *210 X 10*
10 min AMRAP of:
10 Power Cleans, 135#/95# *135*
10 Burpees
*4 rounds + 6 pc's ... hook grip is key w/ bent knee catch*
Finale: Strict pull-ups - 3 sets of max reps. *3 x 5 ... need to try these w/ hook grip?*
Front Squat 2x5, 1x5+ (93x8)
10 min AMRAP of:
10 Power Cleans 63#
10 Burpees
4 rounds +6 burpees
"Lifting"
Back Squat:
WU - Bar x5, 135# x5, 225# x5
WS - 270# 5,5,5 (PR)
Bench:
WU - Bar x5, 135# x5
WS - 180# 5,5, ....(oops should have been 177.5#).... 177.5# x4.
Dead Lift:
WU - 135# x5, 225# x5, 275# x2
WS - 315# x3 (PR)
* On reps 2 and 3 my form was lacking, and my lower back muscles have let me know that ALL day today. Proper form is PARAMOUNT!!! (..for better lifts, without injury!)
**
I blame the SOT(?) press. :)
Front squat
1x5, 1x5,1x5+
53x8
10 min AMRAP
10 power cleans 42#
10 burpees
4 rounds+5 power cleans
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