Thursday 2016.05.19

Pam pulls 110 lbs for a set of 5 #deadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on May 15, 2016 at 7:32pm PDT

For your edification and reading pleasure:
The Ultimate Strength Exercise: Isotonic-Isometric Contraction
by Bill Starr (from Starting Strength)


BBG (off)
3 cycles of:
1. Static handstand
2. Kipping pull-ups/muscle-up practice
3. Strict TTB, 3 x N

Spend approximately 2:00 min working on each movement (so each cycle is approximately 6:00). Set a goal for each skill in the cycle if a rep scheme is not provided.


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


Conditioning
"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (use an ab mat if available)

This will have an 8:00 cap, so we will discuss scaling options before we begin.


Finale
Bar mash your quads or your hamstrings for 2:00/leg.

Thursday 2015.09.24

@tmjholm...moving the big weights (420# x 3) #bethehammernotthenail #powerlifting #questfor500 #backsquat #startingstrength

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 16, 2015 at 6:25pm PDT

BBG (off)
A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. Static Handstand practice
3. 1-leg Linear Box Jumps, 3 x 5/leg

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 if a rep scheme is not provided.

B) Plyometric Push-ups (if time permits)
50 reps AFSAP (As Few Sets As Possible)


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

B) Strict Pull-ups
3 x N


Conditioning
"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (use an ab mat if available)


Finale
Do 20 reps of one of the following choices:
1. Kipping pull-up attempts
2. Kipping pull-ups
3. CTB pull-ups (kipping)
4. Bar muscle-ups

Thursday 2015.05.21

@justin__sivilla hits a 135# snatch PR in preparation for his upcoming meet #PR #relentless #yeahbuddy #weightlifting

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on May 13, 2015 at 9:47pm PDT

At the Bear Open in West Branch, IA, this past weekend, Justin hit meet PRs in 

both the snatch (61 kg = 134.5 lbs) and the clean and jerk (71 kg = 156.5 lbs)

 . . . and qualified for Youth Nationals in June!  Congrats Justin!

BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
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) Push Press
3-3-3-3-3

B) Strict Pull-ups
3 x N


Conditioning
"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (use an ab mat if available)

This will have an 8:00 cap, so we will discuss scaling options before we begin.


Finale
5:00 static handstand or handstand walking

Monday 09/15/14

Diana - getting some benching done

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


Strength/WL
Clean
5-5-5-3-3-3


Conditioning
"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (use an ab mat if available)


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

Saturday 05/24/14

Announcement: There will be NO CLASS this Monday due to the holiday. Have a great weekend, and thank a soldier for their service!

Double Metcon Day!

For time:

21 Thrusters, 95#/63#

21 Pull-ups

400m run

21 KB Swings, 1.5 pood/1 pood

12 Pull-ups

400m run

10 OHS, 95#/63# (Must use same weight as Thrusters)

Begin metcon two at 8:45.

"Annie"

50-40-30-20-10 reps for time of:

DU's

Sit-ups

Compare to 09/19/13.

Finale: Spend 2 minutes per calf mobbing.

Ted working on feats of strength

Tyler and his feats...

Thursday 09/19/13

Front Squat
2 x 5, 1 x 5+


"Annie"
50-40-30-20-10 reps for time of:
DU's
Sit-ups


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

Steve getting after it

Monday 12/03/12

Skill work:
Double-Unders or HSPU. If you do not have DU's for workouts, you must choose that option.


Hang Power Snatch
3-3-3-2-2-2

You have 18 minutes to complete your Hang Power Snatches.


"Annie"
50-40-30-20-10 reps for time of:
DU's
Sit-ups

Compare to 12/05/11.


Finale: Complete 50 Push-ups in as few rounds as possible. You may rest at the TOP of the Push-up only.

The gang getting some Burpees done. 

Yay Burpees!

Monday 12/05/11

Clean and Jerk
5-5-5-3-3-3

"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Finale:
Accumulate 2 minutes upside down or do 30 kick-ups

Lori working on her Sumo moves

Monday 12/06/10

Great job everyone on the Food Challenge!  We hope you are all enjoying the results of your hard work, and that you will continue to eat well.  We are also pleased to announce the winners of the Food Challenge!  Sharon and Peter are the women's and men's divisions champions!  Both of you were very thoughtful about what you ate, and it shows!  We will have prizes for you at your next classes - Great work!

Back Squat - Deload
40% x 5
50% x 5
60% x 5


"Annie"
50-40-30-20-10 reps of
Double-Unders
Sit-ups

Compare to 05/03/10.

Just a quick reminder that TSC grows when you bring your friends - and now is a great time to get some new folks interested!  Lots of people will be thinking about getting "in shape" around this time of the year, and you all know a great place for them to do that!  Remember we all started somewhere, and we all have a long way to go...and we can encourage each other along the way no matter where we are on the path.  Keep working hard, enjoy the results, and bring along a friend to experience the fun with you!

Let's keep filling up each class like this!

L-R: Peter, Paul, Lori, Rowdy, Sharon, Rob, Lori

Monday 05/03/10 . . . or "How bad do you want it?"

Time: 7:30 p.m.


Power Clean
3-3-3-3-3

Compare to 01/01/10.


"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Compare to 01/01/10.

Becky goes upside down (05/01/10).

So there's a skill or movement that has eluded you so far.  Perhaps it's double-unders, kicking up into a handstand, kipping pull-ups, whatever.  It can be frustrating when these movements don't come as easily as we'd like them to, but it's a huge sense of accomplishment when you finally nail the movement, so here's the question - how bad do you want it?

Do you want it bad enough to show up 10 minutes early every class* and work on it before we start?  Do you want it bad enough to practice it at home every other day?  Do you want it bad enough to install a pull-up bar under your deck (talk to Kiley)?  How bad do you want it?  Food for thought.

* After all, we ask you to show up 10 minutes early anyway, so you might as well accomplish something during that time, right?

Friday 01/01/10

Time: 10:00 a.m.


Power Clean
5 x 3

Compare to 12/14/09.


"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Compare to 9/28/09.

Saturday 12/26/09

Time: 7:00 a.m.


Power Clean
5 x 3

Compare to 12/14/09.


"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Compare to 9/28/09.

Monday 09/28/09

Time: 8:40 p.m.

Front Squat
5 x 5

Compare to 09/21/09.

"Annie"
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups

We'll discuss appropriate scaling of double-unders and sit-ups before we do this metcon.