Monday 2016.03.07

Announcement: Great job to everyone who competed this past weekend at the Spring Training Invitational, and a huge thank you to all those of you who helped make this meet possible! I didn't get any pictures or video, but if any of you have anything that you'd be willing to pass on to me, that would be wonderful. Also, check out the article below:

Competition Makes the World Go 'Round
by Matt Reynolds, SSC (on Starting Strength)

@tedswanson and a big bell #kbswings

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 2, 2016 at 6:23pm PST

Note: Saturday's conditioning will have strict pull-ups, so be sure you're getting your weekly pull-ups in before Saturday rolls around - doing them on Saturday would mean that you chose . . . poorly:



If you have no idea what I'm talking about when I say "your weekly pull-ups," please talk to me immediately. You are missing out on potential awesomeness. This will not do.


BBG (off)
Clean Pull + Power Clean + Clean: (1 + 1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (1 + 1 + 1) x 2 (5 min)

Click here for a video of the clean pull as well as a detailed explanation.


Strength/WL
Power Clean
2-2-2-2-2


Conditioning
21-15-9 reps for time of:
DB Thrusters, 45#/30# (per DB)
Burpees

Compare to 2015.03.02.

This has an 8 min cap, and depending on numbers, it may be done in two separate groups. You may also use kettlebells for the thrusters if it is convenient to do so.


Finale
Accumulate 2:00 on your hands (handstand, handstand walking, L-sit, etc.). While resting, be sure to get some mobility work done.