Monday 2015.07.27

Buds!

BBG (off)
A) Power Jerk (AKA Push Jerk)
3-3-3-3-3

B) Strict Pull-ups
3 x N


Strength/WL
A) Power Jerk (AKA Push Jerk)
3-3-3-3-3

B) Strict Pull-ups
3 x N


Conditioning
10 min AMRAP of:
5 Pull-ups
10 Push-ups
20 Goblet Lunges, 30#/20# (reverse alternating lunges)


Finale
A) GH Plank, 3 x 30 sec (weight these if possible)

B) Between sets, mob your quads for 2:00/leg (bar mash, rolling, etc.)

Monday 2015.07.20

Strong dude (Steve)

BBG (off)
A) Power Jerk (AKA Push Jerk)
5-5-5-3-3-3

B) Strict Pull-ups
3 x N


Strength/WL
A) Power Jerk (AKA Push Jerk)
5-5-5-3-3-3

B) Strict Pull-ups
3 x N


Conditioning
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Box Jumps, 24"/18"
Burpees


Each movement is 30 seconds of work followed by 30 seconds of rest (and then rotating to the next movement).  If necessary, athletes can start with different movements (i.e., not everyone needs to start with wall ball shots).


Finale
A) GH Plank, 3 x 30 sec (weight these if possible)

B) Between sets, mob your hamstrings for 2:00/leg (bar mash, rolling, etc.)

Monday 2015.06.29

Announcement: There will be no class this Saturday, July 4, in honor of Independence Day.

#Repost @concordiamscl with @repostapp.
・・・ Mike's daughter, Abby, had a great showing at USAW Youth Nationals today! ・・・
@abbysharp23 hits her second attempt (62kg) in the clean and jerk at USA Weightlifting National Youth Championships. Abby went 43/47/50x in the snatch and 57/62/66x in the clean and jerk. This is Abby's first year in the 16-17 year-old division, and she had a great meet, so we're looking forward to some serious awesomeness next year! #usawnyc #weightlifting #questfor2016nationals

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 28, 2015 at 8:36pm PDT

#Repost @concordiamscl with @repostapp.
・・・
@justin__sivilla hits his second attempt (61kg) in the snatch at USA Weightlifting National Youth Championships. Justin went 57/61/65x in the snatch and 66/70/74x in the clean and jerk. Great first national meet with a lot more to come in the future! #usawnyc #weightlifting #questfor2016nationals

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 27, 2015 at 3:44pm PDT

BBG (off)
Thruster
3-3-2-2-1-1


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
10 min AMRAP of:
10 Power Cleans, 135#/95#
10 Burpees

Compare to 2014.10.20.


Finale
GH Bridge, 3 x 30 seconds
GH Plank, 3 x 30 seconds

Superset GH bridge sets with GH plank sets.

Monday 2015.06.22

Announcement: On Saturday, 06/27, the weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout. As a result, if you plan on BBG-ing that day, please plan your training accordingly.

Putting in the work

BBG (off)
Thruster
2-2-2-1-1-1


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
12 min AMRAP of:
5 Push Press, 155#/93#
5 Strict Pull-up (no bands)

Clean the bar from the floor for each set of push presses.  If strict pull-ups aren't in your arsenal yet, scale that movement by doing supine bar rows.  To do this, after each set of push presses, place your bar on the J-hooks and use that for your rows (for future sets of push press, you can clean from the hang instead of the floor).


Finale
GH Bridge, 3 x 30 seconds
GH Plank, 3 x 30 seconds

Superset GH bridge sets with GH plank sets.

Saturday 2015.06.20

Deadbugs in the warm-up and overhead squats and burpees in the conditioning

BBG (off)
A) Tall Clean
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)

B) 30 KTE (strict and AFSAP = as few sets as possible)


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


Conditioning
For time:
50-40-30-20-10 Box Jumps, 24"/18"
25-20-15-10-5 HSPU

This goes as follows: 50 box jumps, 25 HSPU, 40 box jumps, 20 HSPU, etc. Scaled options for HSPU are (in decreasing order of difficulty) slapping push-ups, push-ups, push-ups on a bar. Choose an option with which you can get at least 15 unbroken reps.


Finale
GH Plank
3 x 30 seconds