Saturday 09/06/14

You can couch stretch just about anywhere.

Announcement: Due to scheduling difficulties (including two of our coaches being in Kansas City for a weightlifting meet!), next Saturday's (09/13/14) class will start one hour earlier than usual. This means that class will be at 7:00 a.m. instead of the usual 8:00 a.m. (it is uncertain at this time whether or not BBG will take place on Saturday - please keep checking the blog to stay up to date on developments). Who's going to show up early and train hard?! Bring it!


BBG (off)
6 cycles of:
1. Handstand/handstand walk
2. Kipping pull-up/CTB pull-up/bar muscle-up

Spend approximately 1:30 min working on each skill (so each cycle is approximately 3:00 plus transition time). If possible, give yourself a goal for each cycle, e.g. 5 ft of handstand walking and 3 CTB pull-ups or perhaps 20 seconds accumulated in a handstand and 5 attempts at a kipping pull-up.


Push Jerk
3-3-3-2-2-2


For time:
10! KB Swings, 2 pood/1.5 pood
100m sprint

Do 10 swings, sprint 100m, do 9 swings, sprint 100m, do 8 swings, etc. The 100m sprint will be done as a 50m down-back (i.e., one down-back is 100m).


Finale: Low flamingo or hamstring bar mash for 3:00/leg.

Saturday 10/19/13

Snatch
2-2-2-2-2


10 x 100m sprint
Start one sprint E2MOM.


Finale: 2 minutes on your hands - handstand, L-sit, dip support, etc.

Brianne going hard during "Half-Angie" - I remember Brianne finishing 

this one, and she was mentally tough - going hard to the end.  Nice work!

Tuesday 08/27/13

Last endurance class of the year - come on out for a great workout!


Option A:
400m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00.
Rest approximately 4:00
400m run

Option B:
800m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00
Rest approximately 4:00
800m run

Some points of clarity:

1. Choose the option that you prefer - both are great workouts.
2. All of these distances are to be sprinted, and should be very difficult.
3. The rest times are approximate so that we can start as a group each time.

Finale: Spend 5 minutes stretching your calves and hamstrings.

Lori pulling some big weight

Tuesday 06/18/13

Announcement:  Starting this week, Thursday evening classes will move to 6:45 p.m.  This means that all weekday classes now start at 6:45 p.m.

Endurance Class
Reminder:  Endurance classes meet at the Buffett Middle School track unless otherwise noted.


Option A:
400m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00.
Rest approximately 4:00
400m run

Option B:
800m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00
Rest approximately 4:00
800m run

Some points of clarity:

1. Choose the option that you prefer - both are great workouts.
2. All of these distances are to be sprinted, and should be very difficult.
3. The rest times are approximate so that we can start as a group each time.
4. Come ready to work hard and get faster!

Compare to 06/26/12.


Finale:
Spend 5 minutes stretching your calves and hamstrings.

Diana and Christine take to the air!

Thursday 07/15/10

Just a reminder - our first TSC competition is this Saturday from 9:00 a.m. - 12:00 p.m. (with food after!) - check out this link for more information! To help with planning (and again, the food!), we'd like to have as accurate a count as possible, so if you plan to attend, please post to comments or send us an email at testifysc@gmail.com - and if you already have, thanks!  If you post to comments, you can post to any of the comments.


Bench Press
5-5-5-5-5

Compare to 07/10/10.


8 x 100m sprint
Start 1 sprint every 2 minutes.

J.T. moving some weight.

07/12/10