Week 2017.12.11

As Christmas and the New Year are coming soon, here are the hours for the holidays:

Saturday, 12/23/17: Regular hours
Monday, 12/25/17: Closed
Tuesday, 12/26/17: Closed
Wednesday, 12/27/17: Regular hours

Saturday, 12/30/17: Regular hours
Monday, 01/01/18: Closed
Tuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)
Wednesday, 01/03/18: Regular hours

Upcoming events:

  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place this Saturday (12/16/17)!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Registration is closed, but come on out to cheer on your fellow lifters!

Abbey and Sunny kick things off with their first squat attempts – both successful! #powerlifting #squatbenchdeadlift #usapl #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on

This Week’s Conditioning

Option 1
Sled
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.

Option 2
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2017.10.30.

Option 3
10 minute AMRAP of:
5 Burpees
10 Squats
20 Sit-ups

Compare to 2016.12.12.