Monday 2015.08.03

Way to go, Ethan! #powerlifting #strongkid #deadlift #sgoa2015 #Repost @imbatdad with @repostapp. ・・・ Ethan at State Games. Body weight deadlift. New personal record by 20 pound (30%) Way to go little buddy. @testifystrengthconditioning #crossfit

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 2, 2015 at 7:03pm PDT

BBG (off)
A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. L-sit

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Standing Box Jumps (if time permits)
5-5-5-5-5, increasing height with each set


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


Conditioning
"Grace"
For time:
30 Clean and Jerks, 135#/95#

This workout has a 6:00 cap. We will do this in two separate groups; first, person A will do the workout while person B counts reps, and then person B will do the workout while person A counts reps. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that's just ridiculous).


Finale
A) Back Extensions, 3 x 15 (weighted if possible) - skip if you did GH raises already today

B) Mob your quads or hamstrings for 2:00/leg in between sets of back extensions.