Week 2017.04.17

Upcoming events:

  • 2017 Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/06/17
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 04/29/17, and those who register by this Saturday (04/22/17) will receive a Barbell MAYhem t-shirt, so register soon to get that shirt!

Brian pulls a heavy set of fahve on the deadlift #doyourfahves #deadlift #startingstrength #startingstrengthgym

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This Week’s Conditioning

Option 1
7 rounds for time of:
7 Box Jumps, 30″/24″
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual “metcon box jump height” (which is typically 24″/18″). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Compare to 2016.04.21.

Option 2
5 rounds for time of:
10 1-arm DB Hang Power Snatch, 40#/25# (5L, 5R)
30 sec Chin-Over-Bar Hold
10 1-arm DB Hang Power Snatch, 40#/25# (5L, 5R)
60 sec Plank

13 min cap

Compare to 2016.04.18.

Option 3
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m (a down-back on the 40m course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Finale
L-sit, 5 x 30 sec

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