Week 2017.11.20

As a reminder, with Thanksgiving coming up, here are the hours for Wednesday – Saturday of this week:
Wednesday, 11/22/17: Regular hours
Thursday, 11/23/17: Closed
Friday, 11/24/17: 7:00 a.m. – 10:00 a.m.
Saturday, 11/25/17: Regular hours

Upcoming events:

  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration by 12/02/17 to guarantee your shirt (registration ends on 12/09/17), so register soon!

This Week’s Conditioning

Option 1
“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).

Option 2
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2017.10.09.

Option 3
21-15-9 reps for time of:
Power Clean, 135#/95#
Slapping/Clapping Push-ups

Compare to 2016.11.14.

Week 2017.11.13

Announcement: With Thanksgiving around the corner, here are the hours for that holiday week:
Wednesday, 11/22/17: Regular hours
Thursday, 11/23/17: Closed
Friday, 11/24/17: 7:00 a.m. – 10:00 a.m.
Saturday, 11/25/17: Regular hours

Upcoming events:

  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration by 12/02/17 to guarantee your shirt (registration ends on 12/09/17), so register soon!

Husband-and-wife duo Brian and Pam wrap things up with some deadlifting #deadlift #journeyofstrength #startingstrength #startingstrengthgym

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This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of Chad Smith (“Prowler Sprint Test”) as well as “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
8 rounds:
6 tire flips
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.10.02.

Option 3
10 minute AMRAP of:
5 Slapping/Clapping Push-ups
7 Box Jumps, 24″/18″
10 Reverse Alternating Lunges
20 Double-unders (be sure to bring your rope!)

Compare to 2016.11.10.

Week 2017.11.06

Upcoming events:

  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 11/07/17, so register soon to save some dough and get a sweet shirt!

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:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.09.25.

Option 3
5 rounds for time of:
5 HSPU
15 KB Swings, 2 pd/1.5 pd
25 Sit-ups (ab mat)

Compare to 2016.11.03.

Week 2017.10.30

The 2017 USSF Fall Classic is in the books, and it was a great day! Lots of PRs were set, and many congratulations go out to everyone who stepped onto the platform to compete this past Saturday. Also, thank you to those of you who helped out at the meet – setup, teardown, judging, spotting, loading, scoring, announcing – without you, this meet wouldn’t be possible. Finally, thank you to those who came out to support and cheer on the lifters – you all made it a fun day for the lifters on the platform. Join us in the spring for the 2018 USSF Challenge!

Upcoming events:

  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

This Week’s Conditioning

Option 1
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

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

Compare to 2017.09.18.

Option 3
3 rounds AMReAP:
1 min Row
1 min rest
1 min DB Thruster, 45#/30# (per DB)
1 min rest
1 min Strict Pull-ups
1 min rest

Each rep or calorie (rowing) counts as as point. Total your points for your score.

Compare to 2016.10.27.

Week 2017.10.23

Upcoming events:

  • 2017 USSF Fall Classic
    • Date: The Fall Classic is this Saturday (10/28/17)!
    • Location: Concordia High School (click here for map) – mezzanine and weight room
    • Registration: Registration has ended for this event, but come on out to support your fellow lifters!
  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

Jacob approaches the 300 mark as he pulls 295 for two triples #deadlift #startingstrength #startingstrengthgym

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This Week’s Conditioning

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2017.09.11.

Option 3
3 rounds for time of:
10 Clean-and-Jerks, 135#/95#
10 Burpees

Power cleans and power jerks/push presses are acceptable.

Compare to 2016.10.20.

Week 2017.10.16

Upcoming events:

  • 2017 USSF Fall Classic
    • Date: Saturday, 10/28/17
    • Location: Concordia High School (click here for map) – mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends this Saturday (10/21/17), so register soon!
  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

Saturday morning training! #traininghardintheam #startingstrength #startingstrengthgym

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

This Week’s Conditioning

Option 1
“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).

Option 2
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Compare to 2017.09.04.

Option 3
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 2016.10.17.

Week 2017.10.09

Upcoming events:

  • 2017 USSF Fall Classic
    • Date: Saturday, 10/28/17
    • Location: Concordia High School (click here for map) – mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 10/21/17, so register soon!
  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of Chad Smith (“Prowler Sprint Test”) as well as “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2017.08.28.

Option 3
21-15-9 reps for time of:
OHS, 135#/95#
Burpees

Compare to 2016.10.06.

Week 2017.10.02

Upcoming events:

  • 2017 USSF Fall Classic
    • Date: Saturday, 10/28/17
    • Location: Concordia High School (click here for map) – mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 10/21/17, but a shirt is included with your registration if you register by 10/07/17, so register soon!
  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

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
8 rounds:
6 tire flips
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.08.21.

Option 3
3 rounds for time of:
400m run
21 KB Swings, 1.5 pd/1 pd
21 Push-ups

15 min cap

Compare to 2016.10.03.

Week 2017.09.25

Upcoming events:

  • 2017 USSF Fall Classic
    • Date: Saturday, 10/28/17
    • Location: Concordia High School (click here for map) – mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration rate ends this Saturday (09/30/17), and after that, the late registration rate kicks in, so register soon to save some dough!
  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

This Week’s Conditioning

Option 1
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

Option 2
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.08.14.

Option 3
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (use an ab mat if available)

8:00 cap

Week 2017.09.18

Upcoming events:

  • 2017 Testify Barbell Bash Weightlifting Meet
    • Date: The 2nd annual Testify Barbell Bash will take place this Saturday (09/23/17)!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Registration has ended for this event, but come on out and support your fellow lifters!
  • 2017 USSF Fall Classic
    • Date: Saturday, 10/28/17
    • Location: Concordia High School (click here for map) – mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration rate ends on 09/30/17 (after that, the late registration rate kicks in), so register soon to save some dough!

Pressing while smiling…how does Ryan do it? #Press #StartingStrength #StartingStrengthGym

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

This Week’s Conditioning

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

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

Compare to 2017.08.07.

Option 3
Option A
For time:
800m run
50 Push-ups
100 Squats
800m run

Option B
For time:
400m run
25 Push-ups
50 Squats
400m run

12:00 cap

Compare to 2017.09.29.