Saturday 2016.09.03 – IronFest II

Let the lifting begin! IronFest II starts today at 2:00 p.m., and afterward, we are headed to Ebe’s house (click here for address and map) for post-lifting eating and festivities. Come on out for a great time!

Also, just a reminder – please note that the gym will be closed this morning due to IronFest II, and it will also be closed on Monday (09/05/16) in observance of Labor Day.

Friday 2016.09.02

Don’t forget – IronFest II starts tomorrow afternoon (Saturday, 09/03/16) at 2:00 p.m., and afterward, we are headed to Ebe’s house (click here for address and map) for post-lifting eating and festivities. If you are participating in IronFest II, please do not lift today.

Also, just a reminder – please note that the gym will be closed on Saturday morning (09/03/16) due to IronFest II, and it will also be closed on Monday (09/05/16) in observance of Labor Day.

@dljardon hits a 111 kg snatch for a PR on his third attempt at the KS State and Open Weightlifting Meet today #PR #weightlifting #bigweights

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

Thursday 2016.09.01

Don’t forget – IronFest II starts this Saturday afternoon (09/03/16) at 2:00 p.m., and afterward, we are headed to Ebe’s house for post-lifting eating and festivities. If you are participating in IronFest II, please do not lift on Friday.

In other news, please note that the gym will be closed on Saturday morning (09/03/16) due to IronFest II, and it will also be closed on Monday (09/05/16) in observance of Labor Day.

@beckymueller qualifies for University Nationals on her second CJ attempt of the day #boomsauce #weightlifting #startingstrength

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

Conditioning
2 rounds AMReAP of:
1:00 Thrusters, 95#/65#
0:30 Rest
1:00 Double-unders (bring a rope!)
0:30 Rest
1:00 OHS, 95#/65#
0:30 Rest
1:00 Double-unders
0:30 Rest

Compare to 2015.09.10.

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

Wednesday 2016.08.31

Announcement! This Saturday afternoon (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.)

Tuesday 2016.08.30

Announcement! This Saturday afternoon (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.)

Monday 2016.08.29

Announcement! This Saturday afternoon (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.)

Conditioning
For time:
21-15-9 KB Swings, 2 pood/1.5 pood
42-30-18 Double-Unders (bring a rope!)
21-15-9 Burpees

Compare to 2015.08.31.

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

Saturday 2016.08.27

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.)

Judah locks out a deadlift #startingstrength #deadlift #doyourfahves #powerathlete

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

Grant successfully racks another power clean #startingstrength #powerclean #powerathlete #doyourfahvesunlesstheyrecleansthendothrees

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

 

Conditioning
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

 
Finale
Mob your hamstrings, quads, or shoulders for 2:00/side.
 
 

Friday 2016.08.26

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.)

Terry deadlifts 200 lbs for 5 #startingstrength #deadlift

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

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

Conditioning
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.

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