Change your life at Omaha's premier strength and conditioning facility and the home of Nebraska's only Starting Strength coach. We provide private, semi-private, and small group training as well as online coaching to meet a variety of goals. Anyone can make you sweaty and tired. At Testify, we make you strong.
Announcement: Great job to everyone who competed this past weekend at the Spring Training Invitational, and a huge thank you to all those of you who helped make this meet possible! I didn't get any pictures or video, but if any of you have anything that you'd be willing to pass on to me, that would be wonderful. Also, check out the article below:
A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on
Note: Saturday's conditioning will have strict pull-ups, so be sure you're getting your weekly pull-ups in before Saturday rolls around - doing them on Saturday would mean that you chose . . . poorly:
If you have no idea what I'm talking about when I say "your weekly pull-ups," please talk to me immediately. You are missing out on potential awesomeness. This will not do.
BBG (off)
Clean Pull + Power Clean + Clean: (1 + 1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (1 + 1 + 1) x 2 (5 min)
Click here for a video of the clean pull as well as a detailed explanation.
Strength/WL
Power Clean
2-2-2-2-2
Conditioning
21-15-9 reps for time of:
DB Thrusters, 45#/30# (per DB)
Burpees
This has an 8 min cap, and depending on numbers, it may be done in two separate groups. You may also use kettlebells for the thrusters if it is convenient to do so.
Finale
Accumulate 2:00 on your hands (handstand, handstand walking, L-sit, etc.). While resting, be sure to get some mobility work done.
A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on
From Starting Strength: "Rip explains the positioning of the grip and the bar for the low bar back squat."
As Rip explains at the beginning of the video, this will not be the most exciting video you've ever watched, but it contains extremely useful information on how to properly grip and position the bar during the low bar back squat. Both of these topics have a significant impact on how much weight you can safely and correctly squat, so learning more about these topics (as well as avoiding common problems such as tendonitis) can help you get stronger in the squat and therefore get stronger as a human being. And that, my friends, is exciting indeed. Happy viewing.
BBG (off)
Clean Pull + Power Clean: 2(1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x 2(1 + 1) x 2 (5 min)
Click here for a video of the clean pull as well as a detailed explanation.
"2(1 + 1)" means 1 clean pull and 1 power clean followed immediately by another clean pull and another power clean, i.e., 2 repetitions of "1 clean pull + 1 power clean."
Strength/WL
Power Clean
3-3-3-3-3
Conditioning Partner WOD!
In teams of two, complete the following for time:
50 Box Jumps, 24"/18"
50 Push-ups
50 Double-unders
50 Burpees
50 Double-unders
50 Push-ups
50 Box Jumps, 24"/18"
This is done "tag-team" style - this means that only one partner may be working at a time, and partners tag each other (high-fives work well) to switch from working to resting. All reps of one movement must be completed before moving on to the next movement.
A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on
BBG (off)
Clean Pull + Power Clean: 2(1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x 2(1 + 1) x 2 (5 min)
See the video above for a demonstration of the clean pull and click here for a more detailed explanation.
"2(1 + 1)" means 1 clean pull and 1 power clean followed immediately by another clean pull and another power clean, i.e., 2 repetitions of "1 clean pull + 1 power clean."
Announcement: Starting in June our Tuesday classes will be held at various locations around town and will be running/endurance focused. More info coming soon!
BBG (off) Skill:
Clean and Jerk
Keep the weight relatively light and work on form.
Power Clean
2-2-2-1-1-1
"Omar"
For time:
10 Thrusters, 95#/63#
15 Bar-facing burpees
20 Thrusters, 95#/63#
25 Bar-facing burpees
30 Thrusters, 95#/63#
35 Bar-facing burpees Taken from Crossfit.com. There will be a 25 minute cut-off for this WOD.
Check this out! Weight Gain 201. Not that type of weight gain - this article is talking about gaining muscle - it's a great read and easily worth the 4 minutes it takes to read it.
BBG (off) Skill
Push Jerk
3-3-3-3-3
These are fast and snappy. No split jerks here, and press-outs don't count as reps (perhaps that's stating the obvious, but sometimes it's good to state the obvious). Work on dipping with the legs when lowering the weight to help absorb the bar's momentum.
Power Clean
5-5-5-3-3-3
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups
These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
BBG (off) Skill
1st: Power Clean - 10 min to build to a heavy double
2nd: Spend the rest of the time (i.e., until the metcon) working on handstands and pistols.
Finale: Do 20 KTE - these can be strict or kipping. If you cannot do a KTE yet, you may do partial KTE if you can at least get your knees above your waist. If you're not quite there yet, then lay on your back, grab hold of the vertical post of the pull-up bar with both hands, and do 20 leg raises.
Mary Peck competes in the 63 kg weight class (body weight 138.9 lbs or less). In this slow-motion video, she snatches 80 kg (176.4 lbs) and cleans 100 kg (220.5 lbs, and also, the jerk is not in the video).
"Tabata This" Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A tabata interval is 20 seconds of work followed by 10 seconds of rest - this is repeated 8 times for a total of 4 minutes. So . . . 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture. In this WOD, record your lowest interval from each exercise and add them to get your score. For example, suppose your workout looked something like this:
7 minute AMRAP of:
3 Push Press, 100#/70#
6 Box Jumps, 30"/24"
9 Burpees
After the 7 minutes, complete 50 TTB for time. Record total rounds and time on the TTB.
"Death by Tabata"
Perform 8 rounds of the following:
20 sec max rep deadlifts, 275#/185#
10 sec off
20 sec max rep burpees
10 sec off (Courtesy of CF Football)
Each round lasts 1 minute, and the entire workout is done within 8 minutes. The score is the total number of reps performed.
