Monday 11/24/14

If any of you have pictures from the meet this past Saturday and would be willing to share them, please send them to testifysc@gmail.com. Thanks!

Also, we will not have class on Thanksgiving Day (Thursday, 11/27/14). We will still have the usual BBG class on Wednesday, 11/26/14.

The Testify women knocked it out out of the park this past Saturday at

 the Omaha Powerlifting Championship Meet! (clockwise from top 

left: Dawn, Brianne, Diana, and Geneva)  What an awesome day!

BBG (off)
Split Jerk
4-4-3-3-2-2

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
3 rounds for time of:
20 OH Reverse Alternating Lunges, 45#/25#
20 Pull-ups
20 Push-ups

Compare to 11/25/13.


Finale
Bar mash or roll your hamstrings for 2:00/leg and bar mash your quads or couch stretch for 2:00/leg.