Monday 2017.03.06

Not to be one-upped by @tedswanson this morning, Tyler also pulls a PR triple #deadlift #startingstrength #startingstrengthgym #PR

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Feb 28, 2017 at 4:12am PST

This Week’s ConditioningOption 1Partner WOD:Each partner completes 4 rounds for time of:10 Burpees15 Box Jumps, 24"/18"20 OH Reverse Alternating Lunges, 45#/25#Partner A completes round 1, then partner B completes round 1, then partner A completes round 2, then partner B completes round 2, etc.Compare to 2016.03.05.Option 23 rounds AMReAP of:Pull-upsPistols (alternate legs each rep)Push-upsDB Front Rack Alternating Lunges, 40% BWEach movement is performed for 30 seconds and is followed by 30 seconds of rest. The lunges are stationary (not walking) and are forward lunges (i.e., start by stepping forward, not backward). The sub for pistols is jumping air squats.Compare to 2016.03.03.Option 3“Prowler Base”1. Load up a manageable weight.2. Sprint 40m at 85% intensity.3. Rest until breathing and heart rate slow down. (45 sec – 2 min)4. Repeat 5-15 times.Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).FinaleComplete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).