Thursday 2016.02.18

Everybody going all out during "The 4 Bs" #trainhard

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Feb 14, 2016 at 1:31pm PST

The Front Squat (with Mark Rippetoe from Starting Strength)


BBG (off)
Front Squat
3-3-3-3

The last set should not be a 3 RM - leave some left in the tank.


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


Conditioning
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20 min cap. You may also choose to do "Half-Angie" - choose the option that will allow you to finish in under 20 minutes. Intensity is one of the goals when doing conditioning, so choose . . . wisely (Indiana Jones, anyone?). For example, "As-Prescribed-Allan" can do 100 pull-ups, but it's probably going to take him 10 minutes and will involve quite a bit of resting. To keep the intensity up, Allan should go with the "Half-Angie" option.


Finale
Weighted Dips
3 x 10

Thursday 2015.02.12

Push-ups and lunges galore (also, I feel like "Steve 

and the Purple People" would be a great band name)

Skill
4 cycles of:
1. Handstand/HSPU
2. L-sit (on parallettes or the floor)

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


Conditioning
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20 min cap. You may also choose to do "Half-Angie" - choose the option that will allow you to finish in under 20 minutes. Intensity is one of the goals when doing conditioning, so choose . . . wisely (Indiana Jones, anyone?). For example, "As-Prescribed-Allan" can do 100 pull-ups, but it's probably going to take him 10 minutes and will involve quite a bit of resting. To keep the intensity up, Allan should go with the "Half-Angie" option.


Finale
Bar mash your thighs and hamstrings and/or mob your shoulders. This will help decrease any DOMS (delayed onset muscle soreness) you might experience the next day or so.

Monday 02/03/14

Off BBG Skill Work:
L-Sits
Rowing drills


"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

You can also choose to do "Half Angie" if that fits in better with your current fitness level (consider how many Pull-ups you're able to do in one workout, or how many Push-ups, etc.).


Finale: Spend a lot of time mobbing. You will be thankful tomorrow!

Brianne powers through a very tough metcon

Monday 07/01/13

Announcement: There will be NO CLASS this Thursday, July 4, in honor of Independence Day.


Hang Power Clean

4-4-4-2-2-2

Partner "Angie"

In teams of 2, complete the following for time, with only 1 person working at a time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Finale: Spend 2 minutes in Hyena stretch

The gang, working hard!

Monday 03/05/12

Skill Work
Snatch-related

OHS + Snatch Balance
4 x (2 + 2)

This means you will do 2 OHS and then 2 snatch balances - then set the bar down. That is 1 set of "2 + 2" - you will do 4 sets in all.

Keep the weights relatively light - we're working on a consistent and solid receiving position for the snatch.


"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to 07/29/10.


Finale: 2 min per leg in the couch stretch

Lori finishing the thruster.

02/23/12

Monday 07/25/11

Clean
5-5-5-3-3-3


"Quarter Angie"
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats


Finale:
Do either 75 air squats or 15 pistols on each leg

 Tracy

 Andy n' Papa 

 Lori G.

Tracy and Lori N. playing nice

Thursday 10/14/10

Power Snatch
2-2-2-2-2


"Half-Angie"
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Compare to 03/29/10.

"Filthy 50"
10/07/10

Thursday 07/29/10

Skill Work
Handstands


"Angie" . . . Redemption!!!
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Scale intelligently! For pull-ups, you should be able to get 15 in a row, so choose your pull-up band accordingly. Note that this doesn't necessarily mean you would do 15 in a row during the WOD (if this is your max possible reps, then you've just shot yourself in the foot). To keep the intensity high, scale intelligently and break up the sets intelligently.

Compare to 07/08/10.

 Getting ready for pull-ups during "The Crucible"

07/24/10

Thursday 07/08/10

Skill Work
Snatch-related

OHS + Snatch Balance
4 x 2 + 2

This means you will do 2 OHS and then 2 snatch balances - then set the bar down. That is 1 set of "2 + 2" - you will do 4 sets in all.

Keep the weights relatively light - we're working on a consistent and solid receiving position for the snatch.


"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to 11/25/09.

Darin getting some air

07/07/10

Monday 03/29/10

New Time!!!

Time: 7:30 p.m.

Hang Snatch
3-3-3-3-3


"Half-Angie"
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Wednesday 11/25/09

Time: 6:30 p.m.

Skill work:

Paralletes

Ring dips

"Angie"
For time:
100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Compare to 10/03/09.

Saturday 10/03/09

Time: 7:00 a.m.
Remember: Arrive at 6:50 a.m.!

Warm-up


Skill Work
1. Sumo Deadlift High Pull
2. Wall Ball Shot (aka "Wall Ball")

Below are some links demonstrating both of these movements. We've already covered SDHPs, but we'll review them today, and I still highly recommend watching both clips.
Sumo Deadlift High Pull
Wall Ball Shot


"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

First video!!! (09/23/09)