Thursday 2016.03.24

Marc pulls 165 for a set of 5 - looking strong! #deadlift #startingstrength #linearprogression

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 20, 2016 at 3:58pm PDT

For your edification and reading pleasure:
5 Ways to 5 x 5
by Andy Baker, SSC (at Starting Strength)


BBG (off)
Front Squat
2-2-1-1-1


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

Compare to 2015.03.28.


Finale
Weighted Dips
3 x 10

Thursday 2016.03.17

Stephanie gets set to pull #startingstrength #deadlift

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 13, 2016 at 2:07pm PDT

From Starting Strength:
"Starting Strength Coach Beau Bryant takes Dan, a 72 year old new client with no prior strength training experience, through a modified teaching method for The Squat. In this first training session, Beau teaches Dan how to squat and then makes corrections in real-time as he works through his first three work sets."


BBG (off)
Front Squat
2-2-2-2


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

Compare to 2015.03.19.


Finale
Weighted Dips
3 x 10

Thursday 2016.03.03

@bnewell625 - finished with another power clean #powerclean #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Feb 29, 2016 at 5:04am PST

For your edification and reading pleasure:
Balance Training
by Austin Baraki, MD, SSC (on Starting Strength)


BBG (off)
Front Squat
3-3-2-2

The last set should not be a 2 RM - leave some left in the tank.


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


Conditioning
3 rounds AMReAP of:
Pull-ups
Pistols (alternate legs each rep)
Push-ups
DB Front Rack Alternating Lunges, 40% BW

Each movement is performed for 30 seconds and is followed by 30 seconds of rest. The lunges are stationary (not walking) and are forward lunges (i.e., start by stepping forward, not backward). The sub for pistols is jumping air squats.

Compare to 2015.03.05.


Finale
Weighted Dips
3 x 10

Thursday 2016.02.25

Ebe . . . ready for his last set of 5 at 320lbs #doyourfives #gainz #startingstrength #backsquat

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Feb 21, 2016 at 12:41pm PST

Good reads:
The Difference Between Starting Strength and Powerlifting
by Matt Reynolds, SSC & Mark Rippetoe


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
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
Weighted Dips
3 x 10

Thursday 2015.04.09

Working hard during the metcon (from left 

to right: Emma, Katie, Jack, Phil, and Trey)

BBG (off)
4 cycles of:
1. HSPU
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

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 HSPU are not yet attainable, perform 4 negatives per cycle.

For the pull-ups, perform 3 sets of strict pull-ups (i.e., no kipping) for the first 3 cycles (i.e., 1 set per cycle), and for the 4th cycle, perform as many kipping pull-ups as possible in 1:00 (CTB pull-ups are also acceptable).

If you weren't here last week to start working on strict pull-ups, click here and read the "Pull-up Notes" for an explanation of how this will progress.


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

B) Strict Pull-ups
3 x N

If you weren't here last week to start working on strict pull-ups, click here (last Thurday's post) and read the "Pull-up Notes" for an explanation of how this will progress.


Conditioning
Partner "Morrison"
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 20#/14#
Box Jumps, 24"/18"
KB Swings, 1.5 pood/1 pood

Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, stretch your calves for at least 2:00/leg (use a 45# plate or a squat rack).

Thursday 2015.04.02

 Tyler hits some more overhead squats during "Nancy."

BBG (off)
4 cycles of:
1. HSPU
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

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 HSPU are not yet attainable, perform 4 negatives per cycle.

For the pull-ups, here is how it works: Perform 3 sets of strict pull-ups (i.e., no kipping) for the first 3 cycles (i.e., 1 set per cycle).   See the "Pull-up Notes" below for specific instructions.  For the 4th cycle, perform as many kipping pull-ups as possible in 1:00.  CTB pull-ups are also acceptable.  If you don't have kipping pull-ups yet, then you'll practice them during the 4th cycle.


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

B) Strict Pull-ups
3 x N

Pull-up Notes
Choose a number to do for each set, and that number stays constant from set to set (e.g., 3 x 5 or 3 x 8). Be sure it is a number that you KNOW you can do. We'll be progressing in the coming weeks, so start conservatively.  Seriously. If you miss a rep, you owe your fellow athletes 50 burpees.  Or a marathon.  Or something.  The point is - we're looking for progress over time, not instant failure.  Patience + Persistence = Strength.  Here are some guidelines for progressing (in order from band-assisted pull-ups to unassisted pull-ups to weighted pull-ups):

1. If you're using a band, start with a band with which you can get at least 5 reps/set.
2. If you get 10 reps/set while using a band, then you graduate to the next band (i.e., make it harder next time).  When you do this, you'll need to dial back your reps/set to a lower number, and then you start working toward 10 reps/set again over the coming weeks.
3. To do strict pull-ups without a band, you need to be able to get at least 3 reps/set.
4. When you get 3 x 10 strict pull-ups (without a band), you start weighting your pull-ups.

Conditioning
Partner WOD
3 x 2 minutes of:
10/25/50 Double-unders
20 Goblet Squats, 40#/25#
ME Burpees

In two minutes, Partner A will do 10, 25, or 50 double-unders (choose your own adventure), followed by 20 goblet squats, followed by as many burpees as possible in the remainder of the two minutes (ME = max effort). At the end of the two minutes, Partner B will do the same, i.e., double-unders followed by goblet squats followed by ME burpees. Each partner will perform 3 iterations of this (for a total workout time of 12 minutes). To be cool, post your results to the comments.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, low flamingo for at least 2:00/leg.

Thursday 12/18/14

Reminder: Saturday, we will NOT be meeting at CHS for class. We will meet (8:00 a.m.) at the park just south of Hefflinger Park. The park is between Blondo and Maple off of Papillion Parkway (about 117th). The parking lot is just south of the Wellington Park apartments. Click here for a map (you may need to zoom in or out).

After a fun group metcon we will go to the Hy-Vee on 156th and Maple for breakfast! Invite friends and family to any and all of this fun!!!

"The 12 Days of Christmas" . . . going hard at it!

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


Strength/WL
OHS
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 12/23/13. (The loads are heavier this time around)


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, low flamingo for at least 2:00/leg.

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.

Monday 11/10/14

Scott squats

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Get-ups
3. L-sit (on parallettes or the floor)

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.


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


Conditioning
4 rounds for time of:
15 KB Swings, 2 pd/1.5 pd
15 Box Jumps, 24"/18"
30 Double-unders

Compare to 11/02/13.


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 your quads. Accumulate at least 2:00/leg.

Saturday 11/01/14

Christine locks out a deadlift mid-metcon.

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Get-ups
3. L-sit (on parallettes or the floor)

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.


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


Conditioning
5 rounds for time of:
5 HSPU
15 KB Swings, 2 pd/1.5 pd
25 Sit-ups (ab mat)


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 hamstring. Accumulate at least 2:00/leg.

Saturday 08/09/14

BBG (off)
5 cycles of:
1. Handstand/handstand walk
2. Double-unders/Triple-unders
3. L-sit

Spend approximately 1:00 min working on each skill (so each cycle is approximately 3:00 plus transition time). This is NOT a metcon. For L-sits, give yourself a time goal for each cycle (e.g., 10 seconds for each cycle).


Push Jerk
5-5-5-5-5


"Fran Gots Hops"
21-15-9 reps for time of:
Box Jumps, 30"/24"
Pull-ups

There is a 6:00 cap on this workout, so scale accordingly. For the pull-ups, you want to get that first set of 21 pull-ups unbroken, so choose your scaling with that in mind. At 2:00 after the cap, we will start the following:

3 rounds for time of:
5 Burpees
10 TTB
10/30/50 Double-unders

5:00 cap. For your double-unders, choose either 10 reps, 30 reps, or 50 reps - you will perform that number of reps each round (for respective totals of 30, 90, or 150 double-unders total). To be eligible for the 30 or 50 rep option, you should be able to get either 15 or 25 double-unders unbroken, respectively.


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.

Having a good time with "Half-Tim"