Saturday 2016.04.30

Congrats, fist pumps, and boo-yahs to everyone who is competing today at the Yellow Brick Open weightlifting meet down in Onaga.  I can't wait to get the chance to coach and see you all compete today!  You have put in the work, and now it's time to have fun!

The Scott Squat, AKA the front squat #frontsquat

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 23, 2016 at 9:30am PDT

From the Starting Strength forums (and for your edification and reading pleasure, of course):
The "other" way to do a clean.
Read this discussion, but please, Please, PLEASE read it in conjunction with You Must Understand the Gravity of Your Situation (from Thursday's post).



BBG (off)
A) Push Press
2-2-2-2

B) Strict Pull-ups
3 x N


Strength/WL
A) Push Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
12 min AMRAP of:
10 Russian KB Swings
25 yard KB carry in rack position, left
10 Russian KB Swings
25 yard KB carry in rack position, right

The KB load is 2 pood/1.5 pood, or alternatively, 70#/55# if using dumbbells. For a Russian KB swing, swing the bell up to eye height (sorry - no bonus points for going higher).

Compare to 2015.04.18.


Finale
Couch stretch for 2:00/leg or use the foam roller on your back for at least 20 passes.