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

Monday 2017.04.03

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
21-18-15-12-9-6-3 reps for time of:
Push-ups (Assisted, regular, clapping, or slapping)
200m run

This goes as follows: 21 push-ups, 200m, 18 push-ups, 200m, 15 push-ups, etc. Choose one type of push-up and stick with it throughout the workout. In order from easiest to hardest, they are assisted, regular, clapping, and slapping.

Compare to 2016.04.07.

Option 2
“Helen”
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

15:00 cap

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

Monday 2017.03.13

Upcoming events:

  • 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, and those who register by March 18 will receive a Starting Strength Challenge t-shirt, so register soon to guarantee a sweet t-shirt and ensure a spot in Nebraska’s first Starting Strength meet!
  • 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!

@jonny_hansen hits a snatch PR at 89 kg at yesterday’s Battle of the Bluffs #PR #weightlifting

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

This Week’s Conditioning

Option 1
For time:
10 Power Snatches, 95#/63#
20 OHS, 95#/63#
30 Wall Balls
40 Burpees
50 OH Reverse Alternating Lunges, 45#/25#
60 Sit-ups

Compare to 2016.03.10.

Option 2
21-15-9 reps for time of:
DB Thrusters, 45#/30# (per DB)
Burpees

8 min cap.

Compare to 2016.03.07.

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
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).