Monday 10/28/13 and Sign-up for the Barbell Group!

Announcement!
As you know, the Testify Barbell Group (BBG) starts next week on Monday, 11/04/13. Each session runs for 8 weeks and requires a commitment to 2 lifting days per week for that 8-week session - these 2 days may be any combination of classes except for lifting back-to-back on Wednesday and Thursday. Thus, the possible training combinations for any given week are as follows:
  • Option 1 - 1st lifting day on Monday
    • A:  Monday and Wednesday
    • B:  Monday and Thursday
    • C:  Monday and Saturday
  • Option 2 - 1st lifting day on Wednesday
    • Wednesday and Saturday
  • Option 3 - 1st lifting day on Thursday
    • Thursday and Saturday
Some other notes:
  • Remember that lifting on Saturday starts at 7:30 a.m. and is by appointment only.  If you wish to lift on Saturday, simply post to any of the corresponding week's posts by 5:00 p.m. on that Friday and you are good to go.
  • The new Wednesday class is BBG training only and starts at 6:45 p.m. like our other weekday classes.  We strongly encourage you to make this class as often as possible if you are joining the BBG - you will receive more individual coaching and attention at this class than at any other.
Sign-up: If you wish to sign up for the BBG (and we hope you do!), please do so by indicating this in the comments section of today's post.  We hope to see a lot of names and a lot of people getting stronger!


Snatch
1st: Build to a heavy double (15 min)
2nd: Back off to 85% of your heavy double and perform two doubles at this weight (i.e., 85% x 2 x 2). Work on speed and technique.


4 rounds for time of:
7 Slapping/Clapping Push-ups
14 Box Jumps, 24"/18"
21 Double-unders


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.


 Rowdy gets set to front squat.

21 comments:

Diana said...

Geneva and I are in :)

Diana said...

Geneva and I are in fpr BBG :). Ridiculously excited!

Tyler Holm said...

Snatch
1st: Build to a heavy double (15 min)
2nd: Back off to 85% of your heavy double and perform two doubles at this weight (i.e., 85% x 2 x 2). Work on speed and technique.
45x3, 95x3, 135x2, 145x2, 155x1, 155x2, 165x2
85%: 140x2, 140x2

4 rounds for time of:
7 Slapping/Clapping Push-ups
14 Box Jumps, 24"/18"
21 Double-unders
4:11

Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
45x8, 45x8, 45x9

AndyB said...

Snatch
1st: Build to a heavy double (15 min) *145*
2nd: Back off to 85% of your heavy double and perform two doubles at this weight (i.e., 85% x 2 x 2). Work on speed and technique.
*125*

4 rounds for time of:
7 Slapping/*Clapping* Push-ups
14 Box Jumps, *24"*/18"
21 Double-unders
*9:29*

Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice. *3 x 6*

Rowdy said...

Snatch
1st: Build to a heavy double (15 min)
2nd: Back off to 85% of heavy double and perform two doubles at this weight.
Built to 75 and stayed at 75

4 RFT of:
7 Slapping Push-Ups
14 Box Jumps 24"
21 Double-Unders

7:27

Planning on being there for BBG

Ted said...

I'm in for BBG.

Mike S said...

"Lifting"

Back Squat
WU - Bar, 135, 225, 250
WS - 275#, 4 reps, and then my back stopped cooperating.

Bench
WU - Bar, 135
WS - 177.5 5,5,6

Deadlift - N/A.

Finale - 3 sets strict pull-ups

8,8,8 - purple band.

Count me in for BBG.

Tracy said...

Snatch
43#

4rft
7 push ups
14 box jumps 18"
21 double unders
11:41

Tracy said...

No BBG

Tyler Holm said...

I'm in for BBG

Geneva Rowe said...

Im in for BBG! Diana is too!!

Mrs. G. said...

I am in for barbell group. Not sure of what combination of days, yet.

Phil said...

It is awesome to see so many of you participating in the BBG - way to go y'all!

Phil said...

Also, who's dressing up for tonight's workout? Come on - at least a little orange and black?! Maybe some face paint? Full-on Spiderman costume?

Diana said...

Geneva and I will be dressing up! We were supposed to be on rest until Saturday but not going to pass up a chance to dress up lol.

Diana said...

Geneva and I will be dressing up! We were supposed to be on rest until Saturday but not going to pass up a chance to dress up lol.

Barb Mueller said...

I think I'm in for the BBG.

Barb

Barb Mueller said...

I think I'm in for BBG!

Christine Mancuso said...

I'm in for BBG

Tracy said...

I changed my mind. I'm in for BBG.

Phil said...

Tracy - that's great! (and everyone else too!)

 
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