Monday 2015.04.13

 Mike, Geneva, and Diana all had great meets this past Saturday at the Orchard Powerlifting Meet in Orchard, NE (be sure to ask Geneva and Diana about their new PRs . . . in, like, everything).  And a certain young gun had a great meet as well . . .

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on
Way to go, everyone!  Also, if you're interested in competing in the powerlifting meet at the State Games of America (Sat, August 1st) this summer (usually the Cornhusker State Games), please talk to me when you get a chance.  The registration deadline this year is June 1st for Nebraska residents (after that, the price goes up), and as this is much earlier than usual, we want to make sure anyone who is interested gets signed up soon.  It is really one of the best meets of the year!  You can also simply click here to register.

  1. This Saturday (04/18), we will be heading outside for the conditioning portion of the workout, and as a result, all lifting will end at 8:40 a.m.  This is just a "heads-up" so that BBG-ers can plan their lifting (for this week and Saturday) accordingly.
  2. Strict pull-ups (3 x N) are scheduled for this Saturday (04/18), but if you know you will not be here on Saturday, be sure to do them this evening before the conditioning portion of the workout (doing them on Tuesday or Wednesday of this week are also both good options if you will not be here on Saturday).

BBG (off)
A) Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)

Hang Snatch

7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Compare to 2014.10.13.

Accumulate 2:00 on your hands - handstands, handstand walking, L-sit, ring dip support, etc.

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