Thursday 2016.01.07

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on

Check out this article on Starting Strength ( The article is titled "The First Three Questions" and covers some important questions to ask yourself when you get get stuck on a linear progression. Good stuff - happy reading!

BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)

Click here for a video demo of the tall snatch.

B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3

5 x 3

"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil's dad)

1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.

Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).

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