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
- 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.
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:
Geneva and I are in :)
Geneva and I are in fpr BBG :). Ridiculously excited!
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
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*
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
I'm in for BBG.
"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.
Snatch
43#
4rft
7 push ups
14 box jumps 18"
21 double unders
11:41
No BBG
I'm in for BBG
Im in for BBG! Diana is too!!
I am in for barbell group. Not sure of what combination of days, yet.
It is awesome to see so many of you participating in the BBG - way to go y'all!
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?
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.
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.
I think I'm in for the BBG.
Barb
I think I'm in for BBG!
I'm in for BBG
I changed my mind. I'm in for BBG.
Tracy - that's great! (and everyone else too!)
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