Testify Strength & Conditioning: handstand

Showing posts with label handstand. Show all posts

Thursday 2016.08.18

How do you rehab after hip surgery? Get strong with the basics (deadlift, bench, press, etc. with squatting to follow soon) . . . and become a beast at pull-ups while you're at it #noexcuses #startingstrength #barbellrehab #barbellmedicine #pullups

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 10, 2016 at 6:50pm PDT

Conditioning
3 rounds AMReAP of:
1:00 KB Swings, 1.5 pood/1 pood
1:00 Rest
1:00 Squats
1:00 Rest
1:00 Burpees
1:00 Rest

Compare (modified) to 2015.08.15.

Finale
Accumulate 2:00 working on an L-sit or a static handstand.

Monday 2016.08.15

Chris deadlifts 108 lbs for a solid set of 5 #deadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 10, 2016 at 6:42pm PDT

Conditioning
4 rounds, each for time of:
20 1-Arm DB Hang Power Snatch, 50#/35#
20 Goblet Squats, 50#/35#
10 Slapping Push-ups

A new round starts every 3 minutes. When you finish the round, record how much time is left until the next round starts (then rest until the start of the next round). If you do not finish the round before the 3 minutes is up, finish that round and then move directly into the next round - you will then complete as many rounds as possible until the 12 minute mark.

Compare to 2015.08.06.

Finale
Accumulate 2:00 working on an L-sit or a static handstand.

Saturday 2016.03.26

The husband-and-wife dynamic duo of Mike and Stephanie! Mike hits up intensity day on the squat while Stephanie keeps adding pounds to the bar on her linear progression. As a bonus, their daughter, Abby, took 2nd yesterday at the NE High School State Powerlifting Meet and continues to prepare for a third consecutive year at USA Weightlifting Youth Nationals this summer. Keeping it all in the family! (To emphasize that point, Mike and Stephanie's eldest daughter, Maddie, took 1st place at the state meet back in 2013!) #strongfamily #startingstrength #welookdown @startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 20, 2016 at 4:07pm PDT

For your edification and reading pleasure:
In Defense of the Squat for Old People
by Nick Delgadillo, SSC (at Starting Strength)

BBG (off)
A) Power Jerk
2-2-2-2

B) Strict Pull-ups
3 x N

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

B) Strict Pull-ups
3 x N

Conditioning
"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

There is a 20 min cap for this workout. For scaling, choose an OHS weight at which you could get 20-30 reps without setting the bar down (when fresh). We want to keep the intensity level high during this metcon, so that means our OHS reps should be mostly - or better yet, completely - unbroken.

Finale
10 minutes practicing your static handstand

Thursday 2015.09.17

With college basketball preseason already in full swing, @beckymueller finds time to hit this 76kg clean and jerk for her third attempt at this past Saturday's Kansas Open WL meet. #cleanandjerk #weightlifting #olympicweightlifting #strong #cunebulldogs

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 13, 2015 at 3:37pm 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) Dynamic 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
15-12-9-6-3 reps of:
Power Cleans, 135#/95#
Bar-facing Burpees

Compare to 2014.09.29.

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 2015.09.10

Scott squats. He's the man. #backsquat #powerlifting

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 3, 2015 at 5:20pm 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) Dynamic 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
2 rounds AMReAP of:
1:00 Thrusters, 95#/65#
0:30 Rest
1:00 Double-unders
0:30 Rest
1:00 OHS, 95#/65#
0:30 Rest
1:00 Double-unders
0:30 Rest

Compare to 2014.09.20.

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

Saturday 2015.08.15

Phil gets after some clapping push-ups while Dawn, Tyler, and Ted hit up some goblet squats.

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
2 rounds AMReAP of:
1:00 KB Swings, 1.5 pood/1 pood
1:00 Rest
1:00 Squats
1:00 Rest
1:00 Burpees
1:00 Rest (Do not perform this rest at the end of the 2nd round since 5 minutes of rest is already planned.)

Rest 5:00

3 rounds for time of:
10 Box Jumps, 30"/24"
20 Pull-ups
30 Sit-ups

Compare to 2014.08.11.

Finale
50 TTB. Get some quality mobility work done when taking breaks between TTB sets.

Saturday 2015.08.01

Mike gets some work in squatting and preparing for today's State Games of America Powerlifting Meet (AKA Cornhusker State Games) in Lincoln! We have a whole bunch of Testify athletes competing this weekend, so be sure to wish them your best!

BBG (off)
Hang Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

Strength/WL
Deadlift
5-5-5

Conditioning
5 rounds for time of:
5 SDHP, 115#/78#
10 Slapping Push-ups
20 Sit-ups

This is an all-out sprint . . . bring it!

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.

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.

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 2015.05.21

@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

Thursday 2015.05.14

Announcement: On Saturday of this week (05/16/15), please use the main doors to enter the building as the west doors will be locked.

Steve mentally prepares himself for a hard set of squats (top), and Scott pushes through his squats with grit and determination (and good technique!).

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
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N

Conditioning
3 rounds for time of:
200m run
20 Push-ups
20 OH Reverse Alternating Lunges, 45#/25#

Finale
5:00 static handstand or handstand walking

Monday 2015.05.04

Reminder: There will be no class on Wednesday, 05/06/15, due to Concordia's Leadership Banquet, an event held in the gym at CHS.

Tyler and Brianne and the 1-arm DB metcon from last Thursday

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
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N

Conditioning
1 minute AMReAP of:
Burpees
Rest 1 minute

2 minute AMReAP of:
Abmat Sit-ups
Rest 1 minute

2 minute AMReAP of:
Push-ups
Rest 1 minute

2 minute AMReAP of:
Box Jumps, 24"/18"
Rest 1 minute

1 minute AMReAP of:
Burpees

Finale
Mob your shoulders for 2:00/arm or bar mash your thighs for 2:00/leg - your choice.

Monday 2015.04.20

Trey and a rock-solid overhead squat

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. Strict TTB
3. Pistols

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30). Set a goal for each skill in the cycle.

Conditioning
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Burpees
KB Swings, 1.5 pd/1 pd
Box Jump, 24"/18"
Double-unders

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise and add for your total score.

Finale
Mob your legs for 2:00/leg - your choice of mobs.

Saturday 2015.04.11

Phil gets airborne as Katie prepares for box jumps.

Note to everyone, if you did your strict pull-ups on Thursday, way to go! If you didn't, you'll be doing them today during your skill work. If you weren't here last week to start working on the strict pull-ups click here and read the "Pull-up Notes" to see how this will progress.

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. Strict TTB/Strict Pull-ups (do pull-ups if you missed Thursday)
3. Pistols

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30). Set a goal for each skill in the cycle.

Conditioning
For time:
800m run
30 KB SDHP, 2 pood/1.5 pood
15 CTB Pull-ups
15 Burpees
400m run
20 KB SDHP, 2 pood/1.5 pood
10 CTB Pull-ups
10 Burpees
200m run
10 KB SDHP, 2 pood/1.5 pood
5 CTB Pull-ups
5 Burpees

Finale
Spend 6 minutes mobbing. Your choice - shoulders, hamstrings, back, quads, etc.

Thursday 2015.03.26

Andy's Iowa State Cyclones may have made an early

exit from the tournament, but Andy keeps going strong!

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. Strict TTB
3. 5 OHS

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30). Set a goal for each skill in the cycle. The OHS component is in place to prepare us for our conditioning work today, so start with the bar and gradually increase the weight during each cycle until you reach the weight you plan to use for the metcon.

Conditioning
"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

There is a 20 min cap for this workout. For scaling, choose an OHS weight at which you could get 20-30 reps without setting the bar down (when fresh). We want to keep the intensity level high during this metcon, so that means our OHS reps should be mostly - or better yet, completely - unbroken.

Finale
Spend two minutes/arm mobbing your shoulders. A few options are rolling on a ball or doing the overhead external rotation with banded distraction mob. Be good to your shoulders - spend some time with them!

Saturday 2015.02.28

Announcement: As has been posted each day this week, today's conditioning component will start at approximately 8:15 a.m. - 8:20 a.m., so if you are Barbell Group-ing and also intend to do the conditioning, please plan accordingly.

Scott finishes off a burpee from last week's partner WOD

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. L-sit (on parallettes or the floor)

Spend approximately 1 min working on each skill/movement (so each cycle is approximately 2:00 plus transition time). Set a goal for each skill in the cycle.

Conditioning
3 rounds AMReAP of:
Row
Slapping Push-ups/Push-ups/Bar Push-ups
Box Jumps, 30"/24"
Strict Pull-ups/Ring Rows
Wall Ball Shots, 20#/14#

These are high box jumps, so if you typically scale box jumps when 24"/18" is posted, be sure to go higher than your usual box jump height. The pulling motion is either strict pull-ups or ring rows - no bands for this workout . . . and absolutely no kipping.

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Athletes will start at various stations but will proceed in the same order. Record reps for each exercise (count calories for the row) and add for your total score - post your score to the comments.

Finale
Spend 2 min/leg mobbing. You can choose from a number of different mobs - couch stretch, pigeon stretch, thigh bar mash, calf bar mash, hamstring bar mash, hyena, rolling on a ball or Rumby, etc.

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.

Saturday 2015.01.17

Father (Ted) and daughter at the Omaha Powerlifting Championship Meet

Monday 2015.01.05

Box jumps mid-metcon

BBG (off)
OHS + Snatch Balance
5 x (2 + 1)

1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).

Strength/WL
OHS
2 x 5, 1 x 5+

Conditioning
"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil's dad)

1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).

Testify Strength & Conditioning