Monday 2016.03.14

"Can you hear me now?" The Verizon bars of squatting and spotting

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 13, 2016 at 2:12pm PDT

For your edification and reading pleasure:
Starting Strength and Barbell Training in the Military
by LtCol Christian “Mac” Ward (at Starting Strength)


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

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


Strength/WL
Power Clean
3-3-2-2-1-1


Conditioning
For time:
21-15-9 KB Swings, 1.5 pood/1 pood
42-30-18 Double-Unders
21-15-9 Burpees

10:00 cap

Compare to 2015.03.12.


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