Thursday 2016.08.25

Announcement! On the afternoon of Saturday, 09/03/16, we will be holding our second IronFest – thusly dubbed “IronFest II.” Participants will take three attempts at the back squat, three attempts at the press, and three attempts at the deadlift. The heaviest successful attempts in each lift will be added for your IronFest total. The lifting starts at 2:00 p.m., and after lifting some big weights, we’ll be headed to Ebe’s house for some fantastic grilling, chilling, and general revelry.  (Please note that since IronFest II takes place in the afternoon, the gym will be closed that morning.)

5:15 A.M. squats going up on a Wednesday #startingstrength #traininghardintheam #heavylightmedium #HLM #thankgoodnessitslightday

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on

Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck

Go heavy, but also remember that the goal is to complete 1 round every 30 seconds for the whole 10 minutes. Your score is recorded as “X/Y,” where X = # of rounds completed every 30 seconds and Y = # of rounds completed for the remainder of the 10 minute period.

Two other notes:

  1. For a round to be successful, once the barbell leaves the deck for the power clean, it may not return to the deck until the end of the round.
  2. Be sure to stand up fully from the power clean before beginning your front squat.

Compare to 2014.08.16.

Accumulate 2:00 working on an L-sit or a static handstand.

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