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

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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:
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.

Thursday 2016.08.25

Announcement! On the afternoon of Saturday, 09/03/16, we will be holding our second IronFest – thusly dubbed “IronFest II.” Participants will take three attempts at the back squat, three attempts at the press, and three attempts at the deadlift. The heaviest successful attempts in each lift will be added for your IronFest total. The lifting starts at 2:00 p.m., and after lifting some big weights, we’ll be headed to Ebe’s house for some fantastic grilling, chilling, and general revelry. ¬†(Please note that since IronFest II takes place in the afternoon, the gym will be closed that morning.)

5:15 A.M. squats going up on a Wednesday #startingstrength #traininghardintheam #heavylightmedium #HLM #thankgoodnessitslightday

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on

Conditioning
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 2014.08.16.

Finale
Accumulate 2:00 working on an L-sit or a static handstand.