Testify Strength & Conditioning: back squat

Showing posts with label back squat. Show all posts

Monday 2016.05.02

Announcement: There will be no class on Wednesday, 05/04/16, due to Concordia's Leadership Banquet, an event held in the gym at CHS.

Brianne pulls 205 lbs for 5 #deadlift #journeyback #startingstrength
A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 23, 2016 at 9:32am PDT

"Rip explains the use of the hook grip for deadlifts and why its use is preferred to other common grips." (from Starting Strength)

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (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
Back Squat
2 x 5, 1 x 5+

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

Compare to 2015.12.07.

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

Monday 2016.04.25

If you look closely, you can see husband-and-wife duo @tedswanson (running) and @katiswan (pushing the sled) #strongcouple #strongfamily

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 23, 2016 at 9:25am PDT

"Rip and Chase demonstrate correct grip width in the press and why your wide grip is inefficient." (from Starting Strength)

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (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
Back Squat
2 x 5, 1 x 5+

Conditioning
3 rounds of:
15 Wall Ball Shots, 20#/14#
15 KB SDHP, 2 pd/1.5 pd
15 DB Thrusters, 40#/25#
15 KTE

Each station is 1 minute. Your score at each station is the number of seconds remaining in the minute when you finish your 15 reps.

Compare to 2015.04.25.

Finale
Bar mash your hamstrings for 2:00/leg

Monday 2016.04.18

@goodtobriholm says it's good to be squatting #backsquat #startingstrength #welookdown

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 17, 2016 at 7:57pm PDT

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (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
Back Squat
2 x 5, 1 x 5+

Conditioning
5 rounds for time of:
10 1-arm DB Hang Power Snatch, 40#/25# (5L, 5R)
30 sec Chin-Over-Bar Hold
10 1-arm DB Hang Power Snatch, 40#/25# (5L, 5R)
60 sec Plank

13 min cap

Compare to 2015.04.23.

Finale
Couch stretch for 2:00/leg

Monday 2016.04.11

Some of the Testify crew at the Orchard Powerlifting Meet this past Saturday...and 60% of these people are Sharps! Now, where are Becky, Tyler, and Brianne? #powerlifting #strongfamily

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 10, 2016 at 2:03pm PDT

For your edification and reading pleasure:
Why Does The Army Want Me Weak? (Training for Combat While Preparing for the Army Physical Fitness Test)
by MAJ Ryan Long (on Starting Strength)

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (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
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 2015.04.06.

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

Monday 2016.04.04

Locking out 450 #hookgripdeadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 27, 2016 at 4:44pm PDT

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (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
Back Squat
2 x 5, 1 x 5+

Conditioning
We had "Helen Goes Upside Down" two weeks ago. Now, here's the original "Helen" - time to compare!

"Helen"
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

15:00 cap

Finale
Low flamingo for 2:00/leg

Monday 2016.03.28

Pam deadlifts 100 lbs for a set of 5! #PR #deadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 27, 2016 at 4:48pm PDT

We know that we place our thumbs on top of the bar during the back squat, and this helps maintain a neutral wrist, and this ensures that the wrist and arms do not bear the weight of the bar. However, it is also possible to overdo this "thumbs over" aspect and end up placing the wrist in flexion over the top of the bar (i.e., it looks like the lifter is draping his hands over the bar) - this is also a problem. Rip explains why this is a problem and how to fix it in this video (from Starting Strength).

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (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
Back Squat
2 x 5, 1 x 5+

Conditioning
3 rounds AMReAP of:
1:00 Row (calories)
1:00 Hang Power Cleans, 135#/95#
1:00 Bar-Facing Burpees

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

Monday 2015.12.28

Reminder: Class on New Year's Eve (Thursday, 12/31/15) will be at 3:00 p.m. due to the various evening festivities that people have. Much like the Christmas Eve class, the evening will will have an open gym format with a short conditioning component toward the end.

Check out the Christmas tutus! #12DaysOfChristmas

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 25, 2015 at 7:07am PST

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (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
Back Squat
2 x 5, 1 x 5+

Conditioning
With a partner, complete 40-30-20-10 reps for time of:
Pull-ups or Bar Rows
Push-ups
Box Jumps, 24"/18"
Sit-ups

The workout goes as follows: 40 pull-ups,40 push-ups, 40 box jumps, 40 sit-ups, 30 pull-ups, 30 push-ups, etc. Only 1 partner may be working at time.

Finale
Mob your legs (hamstrings, calves, or quads) for at least 2:00/leg.

Monday 2015.12.14

Announcement: We will be doing "The 12 Days of Christmas" on Monday, 12/21/15, so come on out and join us for a very festive workout! As this workout uses quite a bit of space (and equipment), it will be the only event taking place in the weight room that day (i.e., no lifting or Barbell Group), so please plan accordingly as you map out your training for the coming days.

@andrew.bednar hits another successful lift #snatch #weightlifting #readytocompete

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 13, 2015 at 8:42am PST

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (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
Back Squat
2 x 5, 1 x 5+

Conditioning
For time:
10 SDHP, 95#/63#
1 Burpee
9 SDHP, 95#/63#
2 Burpees
8 SDHP, 95#/63#
3 Burpees
...
1 SDHP, 95#/63#
10 Burpees

Compare to 2014.12.18.

Finale
Mob your shoulders (2:00/arm) or back (4:00).

Monday 2015.12.07

@dianalynn_86 busts out some KB swings during the partner metcon on Saturday #noregretsjustresults #awesomesocks #KBswings
A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 6, 2015 at 3:57pm PST

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (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
Back Squat
2 x 5, 1 x 5+

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

Compare to 2014.12.08.

Finale
Mob your hamstrings (bar mash or rolling) for at least 2:00/leg.

Monday 2015.11.30

Helen and the back squat #strongereveryday #startingstrength #welookdown
A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 28, 2015 at 11:11pm PST

Monday 2015.11.23

Announcement: We will not have class on Thanksgiving Day (Thursday, 11/26/15). We will still have the usual BBG class on Wednesday, 11/25/15.

@tedswanson racks a power clean during this morning's metcon #trainhard

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 14, 2015 at 12:44pm PST

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

B) Strict Pull-ups
3 x N

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

B) Strict Pull-ups
3 x N

Conditioning
10 min AMRAP of:
5 HSPU
10 Wall Ball Shots, 20#/14#
15 Box Jumps, 24"/18"

Finale
Spend 5-10 minutes practicing either kipping pull-ups, bar muscle-ups, or ring muscle-ups. While resting, accumulate at least 2:00/leg either thigh bar mashing or couch stretching.

Thursday 2015.11.19

@ebeshakir hits his first press set of 5 reps - 135 lbs! #startingstrength #strongereveryday #PR
A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 14, 2015 at 12:48pm PST

BBG (off)
A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (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
Back Squat
2 x 5, 1 x 5+

Conditioning
15 min AMRAP of:
5 Pull-ups (strict)
7 Shoulder-to-Overhead, 65% BW
9 KTE

You may kip your pull-ups if strict is not yet possible (choose strict or kipping before you start and stick with that choice through the metcon). The shoulder-to-overhead may be press, push press, push jerk, or split jerk (push press is generally the most efficient).

Compare to 2014.11.15.

Finale
Mob your shoulders for at least 2:00/arm.

Thursday 2015.11.12

Testify athlete and Concordia High School freshman @justin__sivilla pulls 320 lbs for his third attempt and his second deadlift PR of the day. For a guy weighing about 65 kilos (143 lbs), this is more than 30 lbs over a double-bodyweight lift #deadlift @startingstrength #startingstrength #powerlifting
A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 8, 2015 at 11:45am PST

Monday 2015.08.10

This past Saturday marked the very first annual Mustang Summer Classic! It was a great day, tons of PRs were set (possibly tons of weight were lifted?), and most importantly, athletes had a blast! Thank you so much to everyone who competed, helped in so many ways, and just came to watch and cheer. It is all of you who made that day special, and I can't wait to have another one soon!

If any of you have any pics or videos from the Mustang Summer Classic and wouldn't mind either posting them to Instagram or emailing them to me (testifysc@gmail.com), that would be great - thanks!

From the 1st annual Mustang Summer Classic! #Repost @barbaraamueller with @repostapp. ・・・ Made it through my first meet! Mother/daughter team! #mustangsummergames

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 9, 2015 at 3:56pm PDT

Monday 2015.08.03

Way to go, Ethan! #powerlifting #strongkid #deadlift #sgoa2015 #Repost @imbatdad with @repostapp. ・・・ Ethan at State Games. Body weight deadlift. New personal record by 20 pound (30%) Way to go little buddy. @testifystrengthconditioning #crossfit

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 2, 2015 at 7:03pm PDT

BBG (off)
A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. L-sit

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) Standing Box Jumps (if time permits)
5-5-5-5-5, increasing height with each set

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

Conditioning
"Grace"
For time:
30 Clean and Jerks, 135#/95#

This workout has a 6:00 cap. We will do this in two separate groups; first, person A will do the workout while person B counts reps, and then person B will do the workout while person A counts reps. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that's just ridiculous).

Finale
A) Back Extensions, 3 x 15 (weighted if possible) - skip if you did GH raises already today

B) Mob your quads or hamstrings for 2:00/leg in between sets of back extensions.

Saturday 2015.07.25

Several shots of Scott pulling a successful deadlift - note the straight

back and how close the bar stays to his legs throughout the entire lift.

BBG (off)
BBG (off)
A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. L-sit

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) Standing Box Jumps (if time permits)
3-3-3-3-3, increasing height with each set

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

Conditioning
For total time (including rest):

A) 5 rounds of:
5 Pull-ups/Supine bar rows (no bands on pull-ups)
10 Wallballs, 20#/14#
After completing 5 rounds, complete a garage run. Part A ends when you re-enter the weight room and check the clock.

B) Rest 2 minutes.

C) 30 Burpees

Finale
A) Spend 5:00 practicing static handstands.

B) When taking a break between handstands, mob something (your choice) for a total of at least 4:00.

Saturday 2015.07.18

Trey and Mike - always happy after working hard

BBG (off)
A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. L-sit

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) Seated Box Jumps (if time permits)
3-3-3-3-3, increasing height with each set

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

Conditioning
3 rounds for time of:
400m run
15 Thrusters, 95#/65#

If scaling, choose a weight with which you could get 20-25 thrusters unbroken. There is a 12 min cap on this workout.

Finale
A) Spend 5:00 practicing static handstands.

B) When taking a break between handstands, mob your quads for at least 2:00/leg (thigh bar mash, rolling, couch stretch, etc.)

Thursday 2015.07.09

Pull-ups, ring rows, and burpees make for some excellent conditioning!

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.

Monday 2015.03.30

Warming up!

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

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
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.

Depending on numbers, we may do this in two separate groups.

Compare to 2014.03.24.

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, bar mash your quads for 2:00/leg.

Testify Strength & Conditioning