Thursday 2016.02.04

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

What is a TUBOW? It's a Terribly Useful Block Of Wood that is - not surprisingly - terribly useful. Specifically, it helps lifters avoid forward knee travel and allows for maximum use of the hips when squatting. At Testify, we have often used vertically-oriented parallettes to accomplish the same goal. It is probably worth noting that the TUBOW is slightly superior to the parallettes since the TUBOW will fall over if you squat incorrectly. Frustrating? Possibly. Effective at improving your squat? Indubitably. For more, head over to Starting Strength.

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

3:00 AMReAP of:
10 Hang Power Snatches, 95#/63#
10 Jumping Squats

3:00 rest

3:00 AMReAP of:
10 Hang Power Cleans, 115#/78#
10 Push-ups

3:00 rest

3:00 AMReAP of:
10 Deadlifts, 135#/93#
10 Burpees

The hang power snatches/cleans can also be power snatches/cleans (i.e., they can be pulled directly from the floor, which would be practical for the first rep).

Bar mash your hamstrings for 2:00/leg or your shoulders for 2:00/arm.

No comments:

Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved