Saturday 2015.10.31

Ted hits up a strong set of five in the bench.

BBG (off)
Clean and Jerk
15 min to work to a heavy single


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


Conditioning
3 rounds AMReAP:
1 min Row
1 min rest
1 min DB Thruster, 45#/30# (per DB)
1 min rest
1 min Strict Pull-ups
1 min rest

Each rep or calorie (rowing) counts as as point.  Total your points for your score.


Finale
Mob an area that needs it - spend at least 5:00 getting some quality work done.

Monday 2015.10.26

@ibleedhuskrred95 continues his new journey of strength at IronFest I #press #ironfest #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 18, 2015 at 3:27pm PDT

Nice work, David!

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


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


Conditioning
9 min AMReAP of:
Pull-ups
Push Press, 115#/83#
Squats

Each station is 40 seconds of work followed by 20 seconds of rest. Your score is your total number of reps. Compare to 2015.10.30.


Finale
1. L-sit, 5 x 30 sec
2. Double-under/triple-under practice, 5 x 30 sec

Monday 2015.08.17

Mike fights through some get-ups.

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

B) L-sit
5 x 30 sec


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


Conditioning
5 rounds AMReAP of:
Thrusters, 95#/65#
Pull-ups

Each round goes as follows: 40 seconds of thrusters, 20 seconds of rest, 40 seconds of pull-ups, 20 seconds of rest. Your score is your total number of reps.

Compare to 2015.08.04.


Finale
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, bar mash your thighs for at least 2:00/leg.

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 2015.04.20

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.

Saturday 2015.02.28

Announcement: As has been posted each day this week, today's conditioning component will start at approximately 8:15 a.m. - 8:20 a.m., so if you are Barbell Group-ing and also intend to do the conditioning, please plan accordingly.

Scott finishes off a burpee from last week's partner WOD

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. L-sit (on parallettes or the floor)

Spend approximately 1 min working on each skill/movement (so each cycle is approximately 2:00 plus transition time). Set a goal for each skill in the cycle.


Conditioning
3 rounds AMReAP of:
Row
Slapping Push-ups/Push-ups/Bar Push-ups
Box Jumps, 30"/24"
Strict Pull-ups/Ring Rows
Wall Ball Shots, 20#/14#

These are high box jumps, so if you typically scale box jumps when 24"/18" is posted, be sure to go higher than your usual box jump height. The pulling motion is either strict pull-ups or ring rows - no bands for this workout . . . and absolutely no kipping.

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. Athletes will start at various stations but will proceed in the same order. Record reps for each exercise (count calories for the row) and add for your total score - post your score to the comments.


Finale
Spend 2 min/leg mobbing. You can choose from a number of different mobs - couch stretch, pigeon stretch, thigh bar mash, calf bar mash, hamstring bar mash, hyena, rolling on a ball or Rumby, etc.

Saturday 11/22/14

Geneva benches

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


Strength/WL
Deadlift
5-5-5


Conditioning
3 rounds AMReAP of:
Wall Balls, 20#/14#
Box Jumps, 30"/24"
TTB

Perform each movement for 1 minute, then move to the next movement. Rest 1 minute after each round. Your score is your total number of reps.

Compare to 11/18/13.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstrings or roll on your hamstrings. Accumulate at least 2:00/leg.

Saturday 10/18/14

Ted racks a power clean with his elbows nice and high.  Notice that his pinkies have flipped off the bar - no biggie.  Pinkies are useless for both drinking tea and catching heavy weights.  In fact, the entire hand is just along for the ride at this point.  We don't catch big weights with our hands - that's asking for major wrist issues.  We catch big weights on our solid and immovable shoulders.

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


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


Conditioning
2 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Row
Slapping/Clapping Push-ups
TTB
Box Jumps, 30"/24"
Strict Pull-ups
KB Swings, 2 pd/1.5 pd

Spend 1 minute at each station completing as many reps as possible (count calories for the row). Athletes will start at various stations but will proceed in the same order. Your score is the total number of reps completed - post your score to the comments.

Compare to 10/17/13.


Finale
Spend 5-10 minutes working on handstands or handstand walking.

Saturday 10/11/14

Brianne - training the snatch and clean and jerk

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


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


Conditioning
5 min AMReAP of:
30 Lunges
30 Sit-ups

2 min rest

7 rounds AMReAP of burpees (each round consists of 30 seconds of work followed by 1 minute of rest)

Compare to 10/12/13.


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

Saturday 09/20/14

One hardworking couple! (circa 2013)

BBG (off)
6 cycles of:
1. Double-unders
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. 10 double-unders and 3 CTB pull-ups or perhaps 8 double-under attempts and 5 attempts at a kipping pull-up.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
2 rounds AMReAP of:
1:00 Thrusters, 95#/65#
0:30 Rest
1:00 Double-unders
0:30 Rest
1:00 OHS, 95#/65#
0:30 Rest
1:00 Double-unders
0:30 Rest


Finale
6 min of mobbing - work on whatever needs it the most. Do your shoulders bug you on kipping pull-ups? Use a band and a pull-up bar to stretch it out or use a lacrosse ball. Tight hammies? Get some bar mashing in or use the rumble roller (AKA "Rumby"). Attack your weaknesses.

Saturday 09/13/14

Reminder! Class starts at 7:00 a.m. today and will start by meeting in the old gym (there is no BBG today).

Time for some kettlebell swings and some sprints!

3 min AMReAP of:
10 Push-ups
10 Walking Lunges
1 Down-back (basketball court)

Rest 1 minute. Repeat for a total of 4 cycles. Record total reps completed for each of the 4 cycles. The down-back starts from wherever you finish your lunges - it finishes back at the end line again.


Rest 10 minutes.


T. Rice Conditioning Test
Complete three 300 yd Shuttle Runs (done as six 50 yd shuttles). We will start one run every 6 minutes, so this works out to approximately 4.5 - 5 minutes of rest between runs. These are all out sprints!

The T. Rice Conditioning Test is used regularly in NFL testing, so for some fun comparisons, below are the criteria commonly used by teams.

To pass the conditioning test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below


Finale: Stretch in the Spiderman lunge position for 2:00/leg.

Monday 08/11/14

Skill Work
Double-unders and L-sits


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 this double-metcon to 08/29/13.


Finale: Mob for 8 minutes total time - you choose what to work on.

Ted and the thruster

Thursday 08/07/14

BBG (off)
OHS
3-3-3-3


Front Squat
2 x 5, 1 x 5+


12 min AMReAP of:
4 KB Get-ups, 1.5 pood/1 pood
10 Box Jumps, 30"/24"

Compare to 04/05/14.


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob your shoulders for a total of 6 minutes (3 min/shoulder).

Diana gets some good hamstring mashin' done.

Monday 08/04/14

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


Power Snatch
5-5-5-3-3-3


5 rounds AMReAP of:
Thrusters, 95#/65#
Pull-ups

Each round goes as follows: 40 seconds of thrusters, 20 seconds of rest, 40 seconds of pull-ups, 20 seconds of rest. Your score is your total number of reps.

Compare to 08/03/13.


Finale: Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, bar mash your thighs for at least 2:00/leg.

A big welcome to Rachelle and Trey!

Saturday 07/26/14

BBG (off) Skill
Snatch


Deadlift
1 x 5


3 rounds AMReAP of:
Box Jumps, 24"/18"
Push-ups
Kettlebell Swings, 1.5 pood/1 pood

Perform each movement for 1 minute.  Rest 1 minute after each round.  Keep a running total as you go from movement to movement so that you only record your reps at the end of each round.

Compare to 08/01/13.

Finale: Hold a plank for a continuous 1, 2, or 3 minutes.

The gang getting warmed up

Saturday 05/03/14

BBG (off) Skill
Pistols and KB Get-ups


Overhead Squat
2 x 5, 1 x 5+


5 rounds AMReAP of:
40 sec HSPU
20 sec Rest
40 sec Double-unders
20 sec Rest
40 sec TTB
20 sec Rest


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.

 The Scott Squat.

Monday 04/28/14

BBG (off) Skill
Thruster
1st: Heavy double (10 min)
2nd: 85% x 2 x 2


Push Press
2 x 5, 1 x 5+


5 rounds AMReAP of:
40 sec Pull-ups
20 sec Rest
40 sec Double-unders
20 sec Rest
40 sec Jumping Squats
20 sec Rest


Finale: Spend 8 minutes mobbing your shoulders.

Tyler and Ted power clean 207.5# and 220#, respectively.

Saturday 04/12/14

BBG (off) Skill
1st: Power Clean - 10 min to build to a heavy double
2nd: Spend the rest of the time (i.e., until the metcon) working on handstands and pistols.


Front Squat
2 x 5, 1 x 5+


10 minute AMReAP of:
KB Get-ups, 1.5 pood/1 pood

Compare to 01/04/14.


Finale: Do 20 KTE - these can be strict or kipping. If you cannot do a KTE yet, you may do partial KTE if you can at least get your knees above your waist. If you're not quite there yet, then lay on your back, grab hold of the vertical post of the pull-up bar with both hands, and do 20 leg raises.



Mary Peck competes in the 63 kg weight class (body weight 138.9 lbs or less). In this slow-motion video, she snatches 80 kg (176.4 lbs) and cleans 100 kg (220.5 lbs, and also, the jerk is not in the video).

Saturday 04/05/14

Some of you are competing at the Orchard Powerlifting Meet today - way to go!


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

This means you will take 85% of your heavy double and perform 2 sets of 2 reps. A heavy double means the heaviest weight you can lift while still maintaining good form.


Hang Snatch
2-2-2-2-2


12 min AMReAP of:
4 KB Get-ups, 1.5 pood/1 pood
10 Box Jumps, 30"/24"


Finale: 50 push-ups/dips/ring dips in as few sets as possible (max of 5 sets). In between sets, mob your hamstrings with either a lacrosse ball or a barbell.

 Ted - working hard to lock out a press

Monday 03/24/14

BBG (off) Skill
Handstands and pistols


Front Squat
2 x 5, 1 x 5+


8:00 AMReAP of:
3 KB Swings, 2 pood/1.5 pd
3 Pull-ups
3 Box Jumps, 24"/18"
6 KB Swings, 2 pood/1.5 pd
6 Pull-ups
6 Box Jumps, 24"/18"
9 KB Swings, 2 pood/1.5 pd
9 Pull-ups
9 Box Jumps, 24"/18"
.
.
.

Add 3 reps to each movement as the workout progresses. As you may remember, the 2 pood KB (32 kg) is approximately 72#, and the 1.5 pood KB (24 kg) is approximately 53#. Dumbbell substitutions for these weights are usually 70# and 55#, respectively.


Finale: Couch stretch for 2 min/leg and low flamingo stretch for 2 min/leg

 Brianne finishes a burpee properly - notice that she claps while she's in the air, not with her feet on the ground.