Testify Strength & Conditioning: TTB

Showing posts with label TTB. Show all posts

Thursday 2016.04.07

Training hard...ahem.

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 6, 2016 at 8:47pm PDT

"Rip and Chase demonstrate the correction for improper back angle in The Squat" (from Starting Strength).

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

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

"2(1 + 1)" means 1 snatch pull and 1 power snatch followed immediately by another snatch pull and another power snatch, i.e., 2 repetitions of "1 snatch pull + 1 power snatch."

Strength/WL
Deadlift
5-5-5

Conditioning
21-18-15-12-9-6-3 reps for time of:
Push-ups (Assisted, regular, clapping, or slapping)
200m run

This goes as follows: 21 push-ups, 200m, 18 push-ups, 200m, 15 push-ups, etc. Choose one type of push-up and stick with it throughout the workout. In order from easiest to hardest, they are assisted, regular, clapping, and slapping.

Compare to 2015.04.04.

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Monday 2016.02.01

Weather announcement: As you may know, there is the possibility of some pretty serious weather coming our way. In the event of a cancellation, please refer to our general weather policy, which is included in our Class Times link and is also below:

"In the event of inclement weather, please observe the following:

For weekday classes, we will follow Concordia's lead, i.e., if they cancel, we will also cancel. In this situation, following the local school closings on the internet/radio/T.V. will keep you informed.
For all other classes, we will post any cancellations at least an hour before class time. In this situation, please check the blog approximately an hour before class starts."

Occasionally, there will be a situation where we may not follow Concordia's lead. For example, Concordia may have school, but evening weather may cause us to cancel. On the opposite end of the spectrum, it is possible that Concordia would cancel school, yet we might still be able to have class if the roads and parking lot are plowed at a reasonable time. For reasons such as these, please check the blog for updates. As stated above, we will post any changes approximately an hour before class starts (or earlier).

@tmjholm hits the second rep of a double at 440 lbs. For the record, he did three doubles at this weight. #startingstrength #deadlift #strong

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Jan 31, 2016 at 4:26pm PST

Lifts vs Assistance Exercises (click title for link)
by Mark Rippetoe
What is the difference between our primary lifts and the assistance lifts? Great reading! (from Starting Strength)

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

B) L-sit
5 x 30 sec

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

Conditioning
5 rounds for time of:
5 HSPU
10 Pull-ups
15 Alternating Reverse Lunges

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Monday 2016.01.25

Scott...pulling strong! #deadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Jan 24, 2016 at 4:33pm PST

"You Must Understand the Gravity of Your Situation (and the Physics Too)"
by Steve Hill and Mark Rippetoe
What is good technique, and why is it so important that the bar remain over the mid-foot? Check this article out (and others!) over at Starting Strength (you can also click the title above).

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

B) L-sit
5 x 30 sec

Strength/WL
Power Snatch
2-2-2-2-2

Conditioning
10 min AMReAP of:
10 1-arm DB Hang Power Snatches, 50#/30# (5R, 5L)
10 1-arm DB Hang Power Clean and Jerks, 50#/30# (5R, 5L)
10 Push-ups
10 Jumping Squats

The snatches are split evenly between right-hand and left-hand, but they can be completed in any manner desired (e.g., 5R-5L, R-L-R-L-…, etc.). This is likewise true for the clean and jerks.

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Monday 2015.11.09

Scott pulls 340 lbs for a deadlift PR on his third attempt. Fantastic meet, Scott! #deadlift #startingstrength #powerlifting
A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 8, 2015 at 11:47am PST

BBG (off)
Snatch
15 min to work to a heavy single

Strength/WL
Deadlift
5-5-5

Conditioning
10 minute AMRAP of:
5 Slapping/Clapping Push-ups
7 Box Jumps, 24"/18"
10 Reverse Alternating Lunges
20 Double-unders

Compare to 2014.11.06 or 2014.11.13.

Finale
50 TTB AFSAP (As Few Sets As Possible) - between sets, accumulate at least 2:00/leg of either thigh bar mash or couch stretch.

Saturday 2015.08.15

Phil gets after some clapping push-ups while Dawn, Tyler, and Ted hit up some goblet squats.

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. L-sit

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 3:00). Set a goal for each skill in the cycle.

Conditioning
2 rounds AMReAP of:
1:00 KB Swings, 1.5 pood/1 pood
1:00 Rest
1:00 Squats
1:00 Rest
1:00 Burpees
1:00 Rest (Do not perform this rest at the end of the 2nd round since 5 minutes of rest is already planned.)

Rest 5:00

3 rounds for time of:
10 Box Jumps, 30"/24"
20 Pull-ups
30 Sit-ups

Compare to 2014.08.11.

Finale
50 TTB. Get some quality mobility work done when taking breaks between TTB sets.

Monday 2015.06.08

Announcement: At Testify Strength & Conditioning, we have always endeavored (and will always endeavor) to be an affordable option for functional, high-intensity, community-oriented, and just plain fun athletic training in the Omaha area. We have also gone from 3 classes/week to 5 classes/week in the past several years without any change in membership price. The increase in classes has naturally resulted in greater operating costs (staff, facility rental, etc.), and with that in mind, in order to accommodate and provide for your training needs, our member rates will be moving up starting July 1st, so please check the "Pricing" link in the right sidebar (or click here) for the new rates.

Lori grinds out a set of back squats.

BBG (off)
A) 4 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.

B) Linear Single Leg Box Jumps
Per leg: 5 x 3 (if time permits)

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

B) Strict Pull-ups
3 x N

Conditioning
10 min AMRAP of:
10 DB Hang Power Snatch, Left
10 DB Hang Power Snatch, Right
10 Goblet Squats
10 Slapping Push-ups

The loading for the snatches is 40#/25#.

Finale
30 Strict TTB AFSAP (As Few Sets As Possible). You can scale these by raising your straight legs only to waist-height (i.e., "hanging leg raises") or bending your knees and raising your knees to waist-height (i.e., "hanging knee raises").

Thursday 2015.06.04

Steve locks out 315# for reps and Geneva gets to squattin'

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

B) Strict Pull-ups
3 x N

C) 30 TTB (strict and AFSAP = as few sets as possible)

Strength/WL
A) Clean
3-3-3-3-3

B) Strict Pull-ups
3 x N

Conditioning
10 minute AMRAP of:
10 Burpees
15 Squats
20 Sit-ups

Finale
Accumulate 2:00 on your hands - handstand, HS walking, L-sit, dip support, ring dip support, etc.

Saturday 2015.05.16

Announcement: Please disregard Thursday's announcement regarding the use of the main doors. An event that was to use the football field has been moved to another site, so we will be using the west doors as usual. See you there!

Post-conditioning . . . need we say more?

BBG (off)
A) Hang Snatch
1st: Heavy single (10 min)
2nd: 85% x 1 x 3 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)

Strength/WL
Hang Snatch
3-3-2-2-1-1

Conditioning
10 min AMRAP of:
20 Double-unders
10 Goblet Squats, 30#/20#
5 Burpees

Finale
GHD plank
3 x 30 sec

Between sets, accumulate 6:00 of mobbing - your choice.

Saturday 2015.05.09

Working hard during a metcon (top)and pre-workout social/handstand time (bottom)

BBG (off)
A) Hang Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)

Strength/WL
Hang Snatch
2-2-2-2-2

Conditioning
For time:
20 Burpees
1 Bear-crawl
30 Double-unders
1 Bear-crawl
20 Burpees
1 Bear-crawl
30 Double-unders

The bear-crawl is the length of the basketball court in the old gym.

Compare to 2014.05.15.

Finale
GHD plank
3 x 30 sec

Mob your hamstrings or calves for 2:00/leg during the rest period.

Thursday 2015.04.30

Announcement: There will be no class on Wednesday, 05/06/15, due to Concordia's Leadership Banquet, an event held in the gym at CHS.

Katie and Emma shoot some wall ball shots while Trey and Deb knock out some burpees.

BBG (off)
A) Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)

Strength/WL
Hang Snatch
3-3-3-2-2-2

Conditioning
3 rounds for time of:
5 DB Hang Power Snatch, left arm
5 DB Hang Power Clean, left arm
5 DB Push Jerk/Push Press, left arm
5 DB Hang Power Snatch, right arm
5 DB Hang Power Clean, right arm
5 DB Push Jerk/Push Press, right arm
20 Jumping Squats

You choose the DB load - this will be the DB you use for the entire workout.

Finale
GHD plank
3 x 30 sec

The GHD plank is performed by holding yourself in the top position of a back extension (i.e., your entire body is parallel to the ground, and you are face-down. The same position can be achieved off the end or side of a bench if a partner holds your feet down. You can load this movement by hugging a plate or bumper plate to your chest.

Mob your shoulders for 2:00/arm during the rest period.

Monday 2015.04.20

Trey and a rock-solid overhead squat

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. Strict TTB
3. Pistols

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30). Set a goal for each skill in the cycle.

Conditioning
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Burpees
KB Swings, 1.5 pd/1 pd
Box Jump, 24"/18"
Double-unders

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise and add for your total score.

Finale
Mob your legs for 2:00/leg - your choice of mobs.

Monday 2015.04.13

Mike, Geneva, and Diana all had great meets this past Saturday at the Orchard Powerlifting Meet in Orchard, NE (be sure to ask Geneva and Diana about their new PRs . . . in, like, everything). And a certain young gun had a great meet as well . . .

@justin__sivilla (8th grade) deadlifts 100 kg (220.5 lbs) at the Orchard powerlifting meet. PR! #deadlift #powerlifting #trainhard

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 11, 2015 at 4:26pm PDT

Way to go, everyone! Also, if you're interested in competing in the powerlifting meet at the State Games of America (Sat, August 1st) this summer (usually the Cornhusker State Games), please talk to me when you get a chance. The registration deadline this year is June 1st for Nebraska residents (after that, the price goes up), and as this is much earlier than usual, we want to make sure anyone who is interested gets signed up soon. It is really one of the best meets of the year! You can also simply click here to register.

Announcements:

This Saturday (04/18), we will be heading outside for the conditioning portion of the workout, and as a result, all lifting will end at 8:40 a.m. This is just a "heads-up" so that BBG-ers can plan their lifting (for this week and Saturday) accordingly.
Strict pull-ups (3 x N) are scheduled for this Saturday (04/18), but if you know you will not be here on Saturday, be sure to do them this evening before the conditioning portion of the workout (doing them on Tuesday or Wednesday of this week are also both good options if you will not be here on Saturday).

BBG (off)
A) Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)

Strength/WL
Hang Snatch
5-5-5-3-3-3

Conditioning
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Compare to 2014.10.13.

Finale
Accumulate 2:00 on your hands - handstands, handstand walking, L-sit, ring dip support, etc.

Saturday 2015.04.11

Phil gets airborne as Katie prepares for box jumps.

Note to everyone, if you did your strict pull-ups on Thursday, way to go! If you didn't, you'll be doing them today during your skill work. If you weren't here last week to start working on the strict pull-ups click here and read the "Pull-up Notes" to see how this will progress.

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. Strict TTB/Strict Pull-ups (do pull-ups if you missed Thursday)
3. Pistols

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30). Set a goal for each skill in the cycle.

Conditioning
For time:
800m run
30 KB SDHP, 2 pood/1.5 pood
15 CTB Pull-ups
15 Burpees
400m run
20 KB SDHP, 2 pood/1.5 pood
10 CTB Pull-ups
10 Burpees
200m run
10 KB SDHP, 2 pood/1.5 pood
5 CTB Pull-ups
5 Burpees

Finale
Spend 6 minutes mobbing. Your choice - shoulders, hamstrings, back, quads, etc.

Monday 2015.04.06

Emma (top photo) and Peter (bottom photo) blast

through some pull-ups during last Monday's metcon.

BBG (off)
Split Jerk
3-3-2-2-1-1

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.

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

Conditioning
For time:
15-10-5 Burpees
30-20-10 Overhead Reverse Alternating Lunges, 45#/25#
45-30-15 Sit-ups

You will do 15 burpees, 30 lunges, 45 sit-ups, then 10 burpees, 20 lunges, 30 sit-ups, then 5 burpees, 10 lunges, 15 sit-ups. There is a 12 minute cap.

Compare to 2014.04.03.

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, pigeon pose-stretch for 2:00/leg.

Saturday 2015.03.28

Geneva knocks out another solid squat rep.

BBG (off)
1 Power Snatch + 1 Hang Power Snatch (knees)
1st: Heavy single (10 min)
2nd: 85% x 1 x 2 (5 min)

1 rep = 1 Power Snatch + 1 Hang Power Snatch. Do not drop the bar between the power snatch and the hang power snatch.

Strength/WL
Deadlift
5-5-5

Conditioning
4 rounds AMReAP of:
KB/DB Swings, 1.5 pd (55#)/1 pd (35#)
1-arm KB/DB Hang Power Snatch, 55#/35#
Burpees

Each movement is comprised of 45 seconds of work followed by 30 seconds of rest. Thus, for the first round, you'll do the following: KB swings for 45 sec, rest 30 sec, DB snatch for 45 sec, rest 30 sec, burpees for 45 sec, rest for 30 sec. Record reps during your rest period, and your total number of reps is you final score. Use the same weight for the swings and the snatches (be sure to use a DB if you've never done a KB snatch). For the DB hang power snatch, switch hands every 5 reps.

Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, low flamingo for 2:00/leg.

Thursday 2015.03.26

Andy's Iowa State Cyclones may have made an early

exit from the tournament, but Andy keeps going strong!

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. Strict TTB
3. 5 OHS

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30). Set a goal for each skill in the cycle. The OHS component is in place to prepare us for our conditioning work today, so start with the bar and gradually increase the weight during each cycle until you reach the weight you plan to use for the metcon.

Conditioning
"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

There is a 20 min cap for this workout. For scaling, choose an OHS weight at which you could get 20-30 reps without setting the bar down (when fresh). We want to keep the intensity level high during this metcon, so that means our OHS reps should be mostly - or better yet, completely - unbroken.

Finale
Spend two minutes/arm mobbing your shoulders. A few options are rolling on a ball or doing the overhead external rotation with banded distraction mob. Be good to your shoulders - spend some time with them!

Thursday 2015.03.19

Mike maintains a straight back during his deadlift. Maintaining a straight back means the spinal erectors are doing their job - namely, the isometric (i.e., non-moving) task of keeping the back in extension (but not hyperextension) - and this therefore allows the hamstrings and glutes to do their job of actually moving the weight.

The hamstrings and the glutes (and quads) are the motor - they generate the force required to move the weight. Your back, traps, and arms are the transmission - they get the power to the wheels, i.e., they transmit the force generated by your hips and legs through the rest of your body and down to the bar.

BBG (off)
Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

Strength/WL
Deadlift
5-5-5

Conditioning
5 rounds for time of:
10 1-arm DB Hang Power Snatches, 25% BW (5L, 5R)
10 Slapping Push-ups
200m run

This has a 15:00 cap, so scale wisely when scaling the push-ups. As a guideline, you should be able to get 10 in a row without much difficulty when fresh. Intensity gets results, so running into the "push-up wall" on round 2 and doing sets of 2-3 at a time for the rest of the workout is going to tank your intensity. Be smart.

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, mob your shoulders with a band or a ball for 2:00/shoulder.

Monday 2015.02.16

Post-metcon bliss for these three guys . . . also, if you

get a chance, ask Mike what his shirt says - it's awesome!

BBG (off)
Front Squat
2-2-2-2
As with the past few weeks, the last set should not be a 2 RM - leave some left in the tank (but it should be heavier than last week's last set).

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

Conditioning
Tabata Mash-up 2:
Strict Pull-ups
Rest 1 minute
Box Jumps, 30"/24"
Rest 1 minute
Burpees

"Tabata" refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise. You can start this workout at any station - for instance, if we have 15 people, 5 will start on pull-ups, 5 will start on box jumps, and 5 will start on burpees.

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).

Saturday 2015.02.14

Scott racks and stands up a power clean.

BBG (off)
A) Hang Clean
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)

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

Conditioning
Partner WOD
6 x 1 minute of:
10 1-arm DB Hang Power Snatches
ME Burpees

In one minute, Partner A will do 10 snatches followed by as many burpees as possible in the remainder of the minute (ME = max effort). At the end of the minute, Partner B will do the same, i.e., 10 snatches followed by ME burpees. Each partner will perform 6 iterations of this (for a total workout time of 12 minutes).

Notes:

Loading for the DB snatches is 25% of your BW.
The snatches in a given minute must be equally split between both arms (e.g., 5L-5R is fine, and so is L-R-L-R-...).
Your score is your total number of burpees (per person, not as a partnership).
If you are super cool, post your results to the comments . . . and you're all super cool!

Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 2:00/leg in the pigeon stretch.

Saturday 2015.02.07

Lori fights through another KB get-up

BBG (off)
Front Squat
2-2-2-2
As with the past few weeks, the last set should not be a 2 RM - leave some left in the tank (but it should be heavier than last week's last set).

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

Conditioning
AMReAP of:
2 minutes Burpees
2 minutes Squats
2 minutes Double-unders
1 minute Burpees
1 minute Squats
1 minute Double-unders

Inspiration for this WOD comes from Crossfit.com.

Compare to 2014.02.06.

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).

Testify Strength & Conditioning