Saturday 2015.11.07

A big shout out goes to those competing in today's Omaha Powerlifting Championship Meet at Omaha South High School - move some big weights!  Also, here's a two-fer (video and pic) for Saturday!

@dawn.cooksey wins the battle for another set of five in the bench press #benchpress #relentless

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 31, 2015 at 4:34pm PDT

Metcon . . . done.

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 31, 2015 at 4:30pm PDT

Skill
4 cycles of:
1. Double-unders/triple-unders
2. L-sit

Spend approximately 1:00 min working on each skill/movement (so each cycle is approximately 2:00). Set a goal for each skill in the cycle.


Conditioning
For time:
100 Double-unders
10 HSPU
20 Pull-ups
30 Wall Ball Shots, 20#/15#
40 Sit-ups
50 Burpees
40 Sit-ups
30 Wall Ball Shots, 20#/15#
20 Pull-ups
10 HSPU
100 Double-Unders

Pull-ups are either kipping pull-ups (no bands) or supine bar rows.

Compare to 2015.05.07.


Finale
Mob whatever needs it. Spend 5-10 minutes getting some quality work done.