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 2015.04.18

Reminder: We will be heading outside for the conditioning portion of the workout today, and as a result, all lifting will end at 8:40 a.m. This is just a "heads-up" so that BBG-ers can plan their lifting accordingly.

 Jess knocks out some box jumps during partner "Morrison" . . .

. . . while Brianne grinds out some squats.

BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

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 HSPU are not yet attainable, perform 4 negatives per cycle.

B) Box Jumps (increasing height)
3-3-3-3-3 (if time permits)


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

B) Strict Pull-ups
3 x N


Conditioning
12 min AMRAP of:
10 Russian KB Swings
25 yard KB carry in rack position, left
10 Russian KB Swings
25 yard KB carry in rack position, right

The KB load is 2 pood/1.5 pood, or alternatively, 70#/55# if using dumbbells.  For a Russian KB swing, swing the bell up to eye height (sorry - no bonus points for going higher).


Finale
Mob your shoulders for 2:00/arm.

Thursday 2015.01.15 - TSC gear on sale today!

Announcement: It's a new year, so it's out with the old and in with the new! It's time for us to get rid of some apparel we've been storing in preparation for eventually designing and getting some new stuff. What does this mean for everybody? Cool TSC gear on the cheap! Tonight, we'll have a couple boxes of assorted Testify apparel out for anyone who wants to purchase anything - $5 for t-shirts, and $10 for sweatshirts and sweatpants. We've got black t-shirts, red hoodies, black sweatpants, and blue zip hoodies (let's face it, it's a veritable fashion smorgasbord) - we can't guarantee sizes, but we can guarantee that it's first-come-first-served! Come and get 'em!

Post-"E*Trade Baby"

BBG (off)
Do A first, then do both B1 and B2 (i.e., superset: B1, B2, B1, B2, B1, B2)

A) Seated Box Jumps
5 x 3 - raise the height for each set

B1) HSPU
3 x N (pick a manageable number for 3 sets; use 1 or more abmats if necessary)

B2) GHD Sit-ups
3 x M


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


Conditioning
4 rounds of:
1 min to complete 16, 12, or 8 burpees, rest remainder of minute
1 min to complete 40 double-unders, rest remainder of minute
1 min to complete 16 alternating box step ups (24"/18") holding KB (1.5 pood/1 pood) or DB (55#/35#) goblet-style, rest remainder of minute
1 min to complete 12 weighted sit-ups holding KB (1.5 pood/1 pood) or DB (55#/35#), rest remainder of minute

The clock will be counting down from 1:00 at each station - your score is your total amount of rest time from all 4 rounds (i.e., 16 stations).  At the end of the minute, you move to the next station (whether or not finished the prescribed number of reps).  For the burpees - before the workout begins - choose either 16, 12, or 8 reps.  Choose wisely - once the number is chosen, it stays the same for all 4 rounds.


Finale
Hamstring bar mash for 2:00/leg