Barbarian Strength and Conditioning

Testing , Day 8 . Strength / Conditioning " Diane "... 21-15-9 Deadlift 225/155 HSPU P.A.W. OTM x 10min Odd - 5 Wall Ball 30/20 + 5 Box Jumps 30/24 Even - 10 GHD Sit Ups " Evelyn , Lisa , Katie "

Testing , Day 6 . Strength : Establish A NEW 1RM Back Squat !... Conditioning: ( if time allows ) 50 Double Unders 10 DB Thrusters 50/35 40 Double Unders 8 DB Thrusters 30 Double Unders 6 DB Thrusters 20 Double Unders 4 DB Thrusters 10 Double Unders 2 DB Thrusters P.A.W. OTM x 10 Min 1 Power Snatch + 1 Snatch Balance * Start At 65% , Go Up From There If You Are Moving FAST & Smooth * " Katie & Jo Showing Off The Strong Backs That BS&C Programming Builds "

Testing , Day 3 . Strength : Establish A NEW 1RM Deadlift !... Conditioning : ( if time allows ) 33 Burpees 1 Mile Airdyne 400m Run P.A.W. " Annie " 50-40-30-20-10 Double-Unders Ab-Mat Sit-Ups " Alex , Bar Dips "

Testing Begins , Day 1 . Strength : Establish A NEW 1RM Front Squat !... Conditioning : 3RFT 7 Full Snatch 135/95 21 Ab Mat Sit Ups P.A.W. Est Max Hight Hurdle Jump " If Your Program Doesn't Test You , Then How Do You Know If It's Working Or Not ? "

Strength : A1 ) DB Bench 3x12-15 ( de-load ) A2 ) Strict Pendlay Rows 3x10... Conditioning : " JT " 21-15-9 HSPU Ring Dips HR Push Ups P.A.W. 50 Back Extionsions 100 Ab Mat Sit Ups 50 Back Extionisions " Sergio "