Monday 2015.12.14

Announcement: We will be doing "The 12 Days of Christmas" on Monday, 12/21/15, so come on out and join us for a very festive workout! As this workout uses quite a bit of space (and equipment), it will be the only event taking place in the weight room that day (i.e., no lifting or Barbell Group), so please plan accordingly as you map out your training for the coming days.

@andrew.bednar hits another successful lift #snatch #weightlifting #readytocompete

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 13, 2015 at 8:42am PST

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

Spend approximately 1:30 min working on each skill (so each cycle is approximately 6:00). Set a goal for each skill in the cycle if a rep scheme is not provided.


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


Conditioning
For time:
10 SDHP, 95#/63#
1 Burpee
9 SDHP, 95#/63#
2 Burpees
8 SDHP, 95#/63#
3 Burpees
...
1 SDHP, 95#/63#
10 Burpees

Compare to 2014.12.18.


Finale
Mob your shoulders (2:00/arm) or back (4:00).