Monday 2015.10.12

@masharp64 gets some skydiving in while Brianne gets some deadlifting done. Both should usually be done for sets of five. Especially skydiving. We need the volume to drive the adaptation and get us ready for intensity day. #deadlift #startingstrength #texasmethod #powerlifting #gymhijinx #higymx

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 4, 2015 at 8:43am PDT

BBG (off)
A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. GH Plank, 3 x 30 sec
3. HSPU, 3 x M

Rotate to the next skill/strength movement approximately every 1:30.

B) Static handstand practice for 5:00 (if time permits)


Strength/WL
A) Push Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
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 2015.04.13.


Finale
1. L-sit, 5 x 30 sec
2. Double-under/triple-under practice, 5 x 30 sec