Thursday 2016.04.14

@tmjholm has a great meet with multiple PRs in the 165 class . . . and the road to 500 continues #powerlifting #deadlift #startingstrength #Repost @tmjholm with @repostapp. ・・・ Pulled 207.5 kg/457 lbs for a Deadlift PR, totaling 522.5 kg/1151 lbs for the day. Another good meet in Orchard, Nebraska! #hookgripdeadlift #deadlift @testifystrengthconditioning #powerlifting

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 10, 2016 at 1:59pm PDT

For your edification and reading pleasure:
Incremental Increases
by Mark Rippetoe (on Starting Strength)
(Please excuse some of the language.)


BBG (off)
Snatch Pull + Power Snatch: 2 + 1
1st: Work to a max for the complex (10 min)
2nd: 90% x (2 + 1) x 2 (5 min)

Click here for a video of the snatch pull as well as a detailed explanation.

"(2 + 1)" means 2 snatch pulls followed by 1 power snatch.


Strength/WL
Deadlift
5-5-5


Conditioning
3 rounds AMReAP of:
Push-ups
Double-unders
Pull-ups
Jumping Squats
Med ball Sit-up Throws, 20#/14#

Each station is 35 seconds of work followed by 25 seconds of rest.

Compare to 2015.04.16.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Thursday 2016.04.07

Training hard...ahem.

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 6, 2016 at 8:47pm PDT

"Rip and Chase demonstrate the correction for improper back angle in The Squat" (from Starting Strength).


BBG (off)
Snatch Pull + Power Snatch: 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 snatch pull as well as a detailed explanation.

"2(1 + 1)" means 1 snatch pull and 1 power snatch followed immediately by another snatch pull and another power snatch, i.e., 2 repetitions of "1 snatch pull + 1 power snatch."


Strength/WL
Deadlift
5-5-5


Conditioning
21-18-15-12-9-6-3 reps for time of:
Push-ups (Assisted, regular, clapping, or slapping)
200m run

This goes as follows: 21 push-ups, 200m, 18 push-ups, 200m, 15 push-ups, etc. Choose one type of push-up and stick with it throughout the workout. In order from easiest to hardest, they are assisted, regular, clapping, and slapping.

Compare to 2015.04.04.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).