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.

Week 2017.09.11

Upcoming events:

  • 2017 Testify Barbell Bash Weightlifting Meet
    • Date: The 2nd annual Testify Barbell Bash will take place on Saturday, 09/23/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 09/16/17, so register soon!
  • 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!

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

Compare to 2017.07.31.

Option 3
1 minute AMReAP of:
Burpees
Rest 1 minute

2 minute AMReAP of:
Abmat Sit-ups
Rest 1 minute

2 minute AMReAP of:
Push-ups
Rest 1 minute

2 minute AMReAP of:
Box Jumps, 24″/18″
Rest 1 minute

1 minute AMReAP of:
Burpees

Compare to 2016.09.26.

Week 2017.09.04

Reminder: Please note that the gym will be closed on Monday, 09/04/17, in observance of Labor Day.

Upcoming events:

  • 2017 Testify Barbell Bash Weightlifting Meet
    • Date: The 2nd annual Testify Barbell Bash will take place on Saturday, 09/23/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 09/16/17, and those who register by September 9 will receive a Barbell Bash shirt, so register soon to get that shirt!
  • 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!

@masharp64 tests out the new harness…with a little help from Ollie…and @andylinkhart (video credit goes to @kclough444) #sledpulls #sleddrags

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

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

Compare to 2017.07.24.

Option 3
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 2016.08.25.

Week 2017.08.28

Announcement: Please note that the gym will be closed on Monday, 09/04/17, in observance of Labor Day.

Upcoming events:

  • 2017 Testify Barbell Bash Weightlifting Meet
    • Date: The 2nd annual Testify Barbell Bash will take place on Saturday, 09/23/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 09/16/17, and those who register by September 9 will receive a Barbell Bash shirt, so register soon to get that shirt!
  • 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: The early registration discount deadline is this Thursday (08/31/17), so register soon to save some dough!

Some good training on Saturday morning! #startingstrength #startingstrengthgym

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
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2017.07.10.

Option 3
2 rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

Compare to 2016.08.22, or if you’ve ever performed “Half-Angie,” compare your time from this workout to that one.

Week 2017.08.21

Upcoming events:

  • 2017 Testify Barbell Bash Weightlifting Meet
    • Date: The 2nd annual Testify Barbell Bash will take place on Saturday, 09/23/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 09/16/17, and those who register by September 9 will receive a Barbell Bash shirt, so register soon to get that shirt!
  • 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: The early registration discount deadline is 08/31/17, so register soon to save some dough.

Judy pulls 88 lbs for a set of fahve #deadlift #strongermakeseverythingeasier #barbellsarestrongmedicine #startingstrength #startingstrengthgym #doyourfahves

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

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

Compare to 2017.07.03.

Option 3
3 rounds AMReAP of:
1:00 KB Swings, 1.5 pood/1 pood
1:00 Rest
1:00 Squats
1:00 Rest
1:00 Burpees
1:00 Rest

Compare to 2016.08.18.

Week 2017.08.14

Upcoming events:

  • 2017 Testify Barbell Bash Weightlifting Meet
    • Date: The 2nd annual Testify Barbell Bash will take place on Saturday, 09/23/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 09/16/17, and those who register by September 9 will receive a Barbell Bash shirt, so register soon to get that shirt!
  • 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: The early registration discount deadline is 08/31/17, so register soon to save some dough.

Some good training on Saturday morning! #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:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.06.26.

Option 3
For time:
15-10-5 reps of OHS, 135#/95#
30-20-10 reps of DB swings, 55# pd/35# pd

Rest 2 min, then perform . . .

25 burpees

Record your total time (including the 2 min rest).

Compare to 2016.08.11.

Week 2017.08.07

Upcoming events:

  • 2017 Testify Barbell Bash Weightlifting Meet
    • Date: The 2nd annual Testify Barbell Bash will take place on Saturday, 09/23/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 09/16/17, and those who register by September 9 will receive a Barbell Bash shirt, so register soon to get that shirt!
  • 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: The early registration discount deadline is 08/31/17, so register soon to save some dough.

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

Compare to 2017.06.19.

Option 3
10 min AMRAP of:
9 DB Swings, 55#/35#
8 Goblet Squats
7 Pull-ups

Compare to 2016.08.08.

Week 2017.07.31

Upcoming events:

  • 2017 Testify Barbell Bash Weightlifting Meet
    • Date: The 2nd annual Testify Barbell Bash will take place on Saturday, 09/23/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 09/16/17, and those who register by September 9 will receive a Barbell Bash shirt, so register soon to get that shirt!
  • 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: The early registration discount deadline is 08/31/17, so register soon to save some dough.

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

Compare to 2017.06.12.

Option 3
4 rounds AMReAP of:
DB Swings, 55#/35#
1-arm DB Hang Power Snatch, 55#/35#
Burpees

Each movement is comprised of 45 seconds of work followed by 30 seconds of rest. Thus, for the first round, you’ll do the following: DB swings for 45 sec, rest 30 sec, DB snatch for 45 sec, rest 30 sec, burpees for 45 sec, rest for 30 sec. Record reps during your rest period, and your total number of reps is you final score. Use the same weight for the swings and the snatches. For the DB hang power snatch, switch hands every 5 reps.

Compare to 2016.08.04.