Monday 2017.01.16 – Morning hours cancelled

Morning hours cancelled: Due to inclement weather, we will be closed on Monday morning. It is very slick outside, and we certainly don’t want anyone in a dangerous situation on the road.

Thank you very much for understanding, and we hope to open the doors in the afternoon assuming that it is safe for everyone. We apologize for any inconvenience. As a reminder, please check our Instagram feed or Facebook page for further updates (links to both are in the right sidebar of this page under “Follow Testify”).

Upcoming events:

  • 2017 Testify Cupid Classic Weightlifting Meet
    • Date: Saturday, 02/11/17
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 02/04/17, and those who register by January 28 will receive a Cupid Classic t-shirt, so register soon to get that shirt!

 

  • 2017 Starting Strength Challenge
    • Date: Saturday, 04/01/17
    • Location: Concordia High School (click here for map) – weight room and mezzanine
    • Registration: Click here (registration is online only)
    • Registration Deadline: Registration ends on 03/25/17, but there are “very early” and “early” registration discount deadlines, so register soon to save some dough, guarantee a sweet t-shirt, and ensure a spot in Nebraska’s first Starting Strength meet – we already have several confirmed out-of-state lifters and we expect to have more!

 

This week’s conditioning:

Option 1:
10 minute AMReAP of:
KB Get-ups, 1.5 pood/1 pood (24 kg/16 kg or 55#/35# for dumbbells)

Compare to 2016.01.11.

Option 2:
Partner WOD
4 RFT, “Tosh” style:
15 Box Jumps, 24″/18″
15 Reverse Alternating OH Lunges, 45#/25#
15 Push-ups

One partner completes an entire round and then rests while the other partner completes his/her round, etc. Each partner completes 4 rounds (individually), so a total of 8 rounds are completed by the partners together. Post times to comments.

Option 3:
“Prowler Base+1” (sled)
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

Monday 2017.01.09

Upcoming events:

  • 2017 Testify Cupid Classic Weightlifting Meet
    • Date: Saturday, 02/11/17
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 02/04/17, and those who register by January 28 will receive a Cupid Classic t-shirt, so register soon to get that shirt!

 

  • 2017 Starting Strength Challenge
    • Date: Saturday, 04/01/17
    • Location: Concordia High School (click here for map) – weight room and mezzanine
    • Registration: Click here (registration is online only)
    • Registration Deadline: Registration ends on 03/25/17, but there are “very early” and “early” registration discount deadlines, so register soon to save some dough, guarantee a sweet t-shirt, and ensure a spot in Nebraska’s first Starting Strength meet – we already have several confirmed out-of-state lifters and we expect to have more!

 

Mike – doing some cleaning at the gym #weightlifting #clean #cleanandjerk

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

This week’s conditioning:

Option 1:
“E*Trade Baby”
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil’s dad)

1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.

Option 2:
4 rounds of:
1 min to complete 16, 12, or 8 burpees, rest remainder of minute
1 min to complete 40 double-unders, rest remainder of minute
1 min to complete 16 alternating box step ups (24″/18″) holding KB (1.5 pood/1 pood) or DB (55#/35#) goblet-style, rest remainder of minute
1 min to complete 12 weighted sit-ups holding KB (1.5 pood/1 pood) or DB (55#/35#), rest remainder of minute

The clock will be counting down from 1:00 at each station – your score is your total amount of rest time from all 4 rounds (i.e., 16 stations). At the end of the minute, you move to the next station (whether or not finished the prescribed number of reps). For the burpees – before the workout begins – choose either 16, 12, or 8 reps. Choose wisely – once the number is chosen, it stays the same for all 4 rounds.

Compare to 2016.01.09.

Option 3:
“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).

Finale
L-sit, 5 x 30 sec

Saturday 2016.12.17

The Testify Christmas Classic weightlifting meet is today, so come on out and support your fellow lifters! The lifting starts at 9:00 a.m., and we are hosting it at Concordia High School. And of course, the Newells are hosting the Christmas Feast afterward at their house, so come on out and join us for the fun today!

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

Thursday, 12/22/16: Regular hours
Friday, 12/23/16: 5:00 a.m. – 10:00 a.m. (no evening training)
Saturday, 12/24/16: Closed
Monday, 12/26/16: Closed
Tuesday, 12/27/16: Regular hours

Saturday, 12/31/16: 7:30 a.m. – 10:00 a.m. (i.e., regular hours)
Monday, 01/02/17: Closed
Tuesday, 01/03/17: Regular hours

Rob squats 495x5x3 as he continues his linear progression #doyourfahves #doyourfahveswithfahveplates #lowbarsquat #startingstrength #startingstrengthgym

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

Conditioning
“Prowler Base+1” (sled)
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
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Saturday 2016.12.10

Get registered for the 2016 Testify Christmas Classic weightlifting meet! The meet will be held at Concordia High School (click here for map) on Saturday, 12/17/2016, and you can register by clicking here (registration is online only).  Registration ends today, so register soon!

Cody continues his linear progression on the bench press as Coach Tyler spots #powerathlete #benchpress #startingstrength #startingstrengthgym

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

Conditioning
“Prowler Base” (sled)
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).

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Saturday 2016.11.19

Get registered for the 2016 Testify Christmas Classic weightlifting meet! The meet will be held at Concordia High School (click here for map) on Saturday, 12/17/2016, and you can register by clicking here (registration is online only).  Registration ends on 12/10/2016, and those who register by Dec. 1st will receive a Christmas Classic t-shirt, so register soon!

Also, with Thanksgiving around the corner, here are the hours for next week:
Wednesday, 11/23/16:  Regular hours
Thursday, 11/24/16:  Closed
Friday, 11/25/16:  7:00 a.m. – 10:00 a.m.
Saturday, 11/26/16:  Regular hours

Terry gets in some early morning deadlifting #deadlift #startingstrength #startingstrengthgym #strongcyclist

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

Conditioning
“Prowler Base+1” (sled)
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
Spend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Saturday 2016.11.12

Glenn deadlifts 56 lbs for a set of 5 on day 3 of his linear progression #journeyofstrength #deadlift #startingstrength #startingstrengthgym

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

Conditioning
“Prowler Base” (sled)
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).

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

Saturday 2016.11.05

Conditioning
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.

Finale
L-sit, 5 x 30 sec