Announcement: At Testify Strength & Conditioning, we have always endeavored (and will always endeavor) to be an affordable option for functional, high-intensity, community-oriented, and just plain fun athletic training in the Omaha area. We have also gone from 3 classes/week to 5 classes/week in the past several years without any change in membership price. The increase in classes has naturally resulted in greater operating costs (staff, facility rental, etc.), and with that in mind, in order to accommodate and provide for your training needs, our member rates will be moving up starting July 1st, so please check the "Pricing" link in the right sidebar (or click
here) for the new rates.
Lori grinds out a set of back squats.
BBG (off)
A) 4 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)
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.
B) Linear Single Leg Box Jumps
Per leg: 5 x 3 (if time permits)
Strength/WL
A) Press
2 x 5, 1 x 5+
B) Strict Pull-ups
3 x N
Conditioning
10 min AMRAP of:
10 DB Hang Power Snatch, Left
10 DB Hang Power Snatch, Right
10 Goblet Squats
10 Slapping Push-ups
The loading for the snatches is 40#/25#.
Finale
30 Strict TTB AFSAP (As Few Sets As Possible). You can scale these by raising your straight legs only to waist-height (i.e., "hanging leg raises") or bending your knees and raising your knees to waist-height (i.e., "hanging knee raises").
