Thursday 2015.10.08

Announcement!  This Saturday, 10/10/15, we will be holding our first ever IronFest - thusly dubbed "IronFest I." Participants will take three attempts at the back squat, three attempts at the press, and three attempts at the deadlift. The heaviest successful attempts in each lift will be added for your IronFest total. After lifting some big weights, we'll be headed to HyVee for an awesome breakfast and general revelry. We start at 7:30 a.m., so show up for the fun and stick around for the food!

Scott squats 255# for sets across. #strong #backsquat #powerlifting #startingstrength #lowbarbacksquat

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 4, 2015 at 8:26am PDT

BBG (off)
A) Front Squat
3-3-2-2
As with last week, the last set should not be a 2 RM - leave some left in the tank (but it should be heavier than last week's last set).

B) Strict Pull-ups
3 x N


Strength/WL
A) Front Squat
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
5 min AMReAP of:
30 Lunges
30 Sit-ups

2 min rest

7 rounds AMReAP of burpees (each round consists of 30 seconds of work followed by 1 minute of rest)

Compare to 2014.10.11.


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