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 2017.08.07

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 2017.07.10

Upcoming events:

  • Cornhusker State Games Powerlifting Meet
      • Date: Saturday, 07/22/17
      • Location: Lincoln Christian High School, Lincoln, NE (click here for map)
      • Registration: Click here for online registration as well as more information.
      • Registration Deadline:  The deadline is 07/15/17.
    • 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!

    Getting in some work with the yoke and the sled! #strongman #strongwoman #superyoke #sleddrags #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
    10 rounds:
    25 yd yoke carry
    Rest 1 minute

    Option 3
    7 min AMReAP of:
    5 Burpees
    10 Pull-ups
    15 Wall Ball Shots, 20#/14#

    Compare to 2016.07.21.

Week 2017.07.03 – July 4th reminder

Reminder: We will be closed on Tuesday, July 4th, in honor of Independence Day.

Upcoming events:

Week 2017.06.05

Upcoming events:

  • 2017 Testify Strongman Summer Showdown
    • Date: Saturday, 06/24/17 (the gym will be closed for regular training that day)
    • Location: Testify Strength & Conditioning (that’s right, our home turf)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 06/23/17, and those who register by June 11 will receive an early registration discount and a Testify Strongman Summer Showdown shirt, so register soon to save some dough and get that shirt!

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

Option 3
3 rounds AMReAP:
1:00 Row
0:30 rest
1:00 Wall Ball Shots, 20#/14#
0:30 rest
1:00 Strict Pull-ups
0:30 rest

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

Compare to 2016.06.23.

Finale
Spend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Week 2017.05.29

Reminder: On Memorial Day (Monday, 05/29/17), we will be open for training during our usual morning hours (i.e., 5 a.m. – 10 a.m.), but we will be closed for the afternoon/evening hours.

Upcoming events:

Week 2017.05.08

Cameron squats 225 for a triple! #doubleplates #lookatalltheplates #lowbarsquat #journeyofstrength #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:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Option 3
For time:
Row 1000m
25 Push-ups
50 Squats
25 Push-ups

There is a 12 minute cut-off time, so scale . . . wisely.

Compare to 2016.05.05.

Finale
Spend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Week 2017.05.01

Upcoming events:

  • 2017 Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/06/17
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Registration has closed for this event.

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:
30 sec ME sledge hammer strikes
30 sec rest
30 sec ME tire flips
30 sec rest

Alternate right-handed vs. left-handed sledge strikes each round (i.e., one round is entirely right-handed, and the next round is entirely left-handed).

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

Compare to 2016.05.02.

Finale
Spend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Week 2017.04.10

Upcoming events:

  • 2017 Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/06/17
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 04/29/17, and those who register by April 22 will receive a Barbell MAYhem t-shirt, so register soon to get that shirt!

This Week’s Conditioning

Option 1
Partner WOD
3 x 2 minutes of:
10/25/50 Double-unders
20 Goblet Squats, 40#/25#
ME Burpees

In two minutes, Partner A will do 10, 25, or 50 double-unders (choose your own adventure), followed by 20 goblet squats, followed by as many burpees as possible in the remainder of the two minutes (ME = max effort). At the end of the two minutes, Partner B will do the same, i.e., double-unders followed by goblet squats followed by ME burpees. Each partner will perform 3 iterations of this (for a total workout time of 12 minutes). If doing this without a partner, simply rest 2 minutes between rounds.

Compare to 2016.04.09.

Option 2
For time:
15-10-5 Burpees
30-20-10 Overhead Reverse Alternating Lunges, 45#/25#
45-30-15 Sit-ups

You will do 15 burpees, 30 lunges, 45 sit-ups, then 10 burpees, 20 lunges, 30 sit-ups, then 5 burpees, 10 lunges, 15 sit-ups.

12 min cap

Compare to 2016.04.11.

Option 3
“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).

Finale
L-sit, 5 x 30 sec