Thursday 2016.01.28

Stephanie deadlifts 130lbs for a set of 5 under the watchful eye of Coach Tyler #deadlift #startingstrength #journeyofstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Jan 24, 2016 at 5:11pm PST

"The Novice Effect" (click title for link)
by Mark Rippetoe
What is the Novice Effect?  If you lift weights (and you do), you absolutely must know this.  This is a classic article and an educational gem.  Be sure to check it out, and feel free to peruse the other great content over at Starting Strength.  Be an educated athlete (and this is one of the best sites for athletic education!).


BBG (off)
A) Tall Snatch
1st: Heavy triple (10 min)
2nd: 95% x 3, 90% x 3 (5 min)

Click here for a video demo of the tall snatch.

B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3


Strength/WL
OHS
5 x 3


Conditioning
"DT"
5 rounds for time of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#

15 min cap


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

Thursday 2015.07.30

Brianne and Tyler get some wall balls in during last Monday's metcon.

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. L-sit

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


Conditioning
"DT"
5 rounds for time of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#

15 min cap


Finale
50 Push-ups AFSAP or 25 HSPU AFSAP. Between sets, mob your shoulders for at least 2:00/arm.

Monday 10/14/13

Front Squat
2 x 5, 1 x 5+


"DT"
5 rounds for time of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#

15 min cap


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 quads for two minutes each with either a bar mash or the couch stretch.  It goes as follows: pull-ups, quad mob, pull-ups, quad mob, and then pull-ups again.

Amy joins the crew for some ring rows!

Monday 12/26/11

20 Rep Back Squat
If you were successful last time, add 5# to the weight you used.


"DT"
5 RFT of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#


Finale
Spend 5 minutes contemplating and writing down some measurable, achievable goals for 2012. Post them on the wall of the weight room if you feel comfortable doing so.

Lori finishing up a Snatch

Thursday 12/30/10

Reminder!  There will be no class Saturday, January 1st due to it being New Year's Day.  Have a fun and safe New Year's Eve, everyone!

Skill work:
Pull-ups or Muscle-ups
If you do not do all kipping pull-ups in WODs, you will work on those during this skill session.  If you already to kipping pull-ups, you will begin work on muscle-ups - have fun!


"DT"
5 RFT of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#


Kids Class:
"DT"
5 RFT of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks