Monday 12/15/14

Announcements!

1. We will be having a very fun workout OFF SITE this Saturday morning (12/20/14) at the usual time of 8:00 a.m., followed by breakfast at Hy-Vee.  Invite your friends and family to the workout and/or the food afterward! (Also, since this is an off-site workout, there is no Barbell Group this Saturday)
2. Barbell Group on Christmas Eve (Wednesday, 12/24/14) will be at 5:00 p.m. to provide more evening time for church, family time, etc., and we do not have class on Christmas (Thursday, 12/25/14).
3. Barbell Group on New Year's Eve (Wednesday, 12/31/14) will be at 5:00 p.m. due to the various evening festivities that people have, and we do not have class on New Year's Day (Thursday, 01/01/15).

Fun with "The 12 Days of Christmas" (clockwise from top left):  

Pre-12 Days, Post-12 Days, and Crazy Post-12 Days!

(Click on the photo for a larger version, or better yet, 

follow us on Instagram @testifystrengthconditioning 

and check out the individual photos there!)

BBG (off)
Do A first, then do both B1 and B2.

A) Clean & Jerk
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)

B1) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)

superset with

B2) HSPU
3 x M (pick a manageable number for 3 sets; use 1 or more abmats if necessary)


Strength/WL
Snatch
3-3-3

Press
2 x 5, 1 x 5+


Conditioning
10 minute AMRAP of:
5 Box Jumps, 30"/24"
10 Push-ups
20 Double-unders


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 5:00 of mobbing - your choice.