Monday 2016.04.04

Locking out 450 #hookgripdeadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 27, 2016 at 4:44pm PDT

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (so each cycle is approximately 6:00). Set a goal for each skill in the cycle if a rep scheme is not provided.


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
We had "Helen Goes Upside Down" two weeks ago. Now, here's the original "Helen" - time to compare!

"Helen"
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

15:00 cap


Finale
Low flamingo for 2:00/leg

Monday 2015.03.23

Geneva chalks up Diana while Diana daydreams about the 

awesome squatting session she is about to undertake . . .  

The awesome squat session is underway!

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

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.


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


Conditioning
You've just done "Helen Goes Upside Down" - let's see how your time from that compares to the one, the only, the original . . .

"Helen"
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

15:00 cap


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstrings for 2:00/leg.

Thursday 05/01/14

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
2-2-2-2-2


Power Clean
3-3-3-2-2-2


"Helen"
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

15:00 cap


Finale: Accumulate 2 minutes on your hands. Between attempts, couch stretch for 2 min/leg.

 Dawn working on squat depth - awesome job!

Saturday 01/19/13

Here's one of my favorite recipes that is Whole30 friendly, super easy and tasty! It's supposed to be made into a wrap, but I like it better on a bed of spinach with some dressing made from homemade mayo, a few spices, and vinegar. Try it and let me know what you think!


OHS
2 x 5
1 x 5+


"Helen"
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups


Finale:
Spend 2 minutes in the Hyena stretch.

Rowdy swingin away

Saturday 09/29/12

Hang Power Clean
15 minutes to build to a heavy double


"Helen"
3 rounds for time of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups


Finale:  Mob your shoulders for 2 minutes each.

 Tracy mid-sprint

Thursday 01/05/12

Skill Work:
Running Drills (Coach's choice of 2 CFE Running drills)


Clean and Jerk

3-3-3-1-1-1

"Helen"
3 rounds for time of:

400m run

21 KB Swings, 1.5 pood/1 pood

12 Pull-ups
Compare to: 03/23/11.


Finale: Spend a total of 3:00 in a solid plank position

Lori loving the Wallball

Wednesday 03/23/11

Bench Press
70% x 3
80% x 3
90% x 3+


"Helen"
3 rounds for time of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

Compare to 04/08/10.

03/14/11

Wednesday 09/29/10

Skill Work
Handstands


"Helen Goes Upside Down"
3 rounds for time of:
400m run
21 KB swings, 1.5 pd/1 pd
12 Handstand Push-ups

The Nutrition Challenge begins!

09/25/10

Thursday 04/08/10

Time: 7:30 p.m.

Shoulder Press

5-5-5-3-3-3

Compare to 04/01/10.

"Helen"

3 rounds for time of:

400m run

21 KB Swings, 1.5 pood/1 pood

12 Pull-ups

Compare to 11/18/09.

The following pictures are from the end of last Saturday's WOD, "Chippin Wood." I love that you guys finish strong and the way you all encourage each other. I hope you all experience that at TSC.

Henry

Andy

Phil

Lori

Wednesday 11/18/09

Time: 6:30 p.m.

Basketball season has begun, which means we will be meeting inside the weight room at the beginning of class on Mondays and Thursdays. Please arrive 10 minutes early to set up.

"Helen"
3 rounds for time of:
400m run
21 KB swings, 1 pood/1.5 pood
12 Pull-ups

We will probably be running the 400m outside, so wear layers.