Week 2017.11.06

Upcoming events:

  • 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 11/07/17, 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
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.09.25.

Option 3
5 rounds for time of:
5 HSPU
15 KB Swings, 2 pd/1.5 pd
25 Sit-ups (ab mat)

Compare to 2016.11.03.

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

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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 2017.04.24

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 this Saturday (04/29/17), so register soon!

Moving the weights! #benchpress #donttouchmybar #startingstrength #startingstrengthgym

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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

Option 3
For time:
800m run
20 KB Get-ups, 1.5 pd/1 pd
800m run

The get-ups are split up evenly between right hand and left hand, but they may be done in any rep scheme (e.g., 10L-10R, 5L-5R-5L-5R, etc.)

Compare to 2016.04.28.

Finale
L-sit, 5 x 30 sec

Monday 2017.03.27

Upcoming events:

  • 2017 Starting Strength Challenge
    • Date: Saturday, 04/01/17 (just a reminder – the gym will be closed on this day)
    • Location: Concordia High School (click here for map) – weight room and mezzanine
    • Registration has ended for this event, but please come on out and support your fellow lifters as they compete!
  • 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
8:00 AMReAP of:
3 KB Swings, 2 pood/1.5 pd
3 Pull-ups
3 Box Jumps, 24″/18″
6 KB Swings, 2 pood/1.5 pd
6 Pull-ups
6 Box Jumps, 24″/18″
9 KB Swings, 2 pood/1.5 pd
9 Pull-ups
9 Box Jumps, 24″/18″
.
.
.

Add 3 reps to each movement as the workout progresses. As you may remember, the 2 pood KB (32 kg) is approximately 72#, and the 1.5 pood KB (24 kg) is approximately 53#. Dumbbell substitutions for these weights are usually 70# and 55#, respectively.

Compare to 2016.03.31.

Option 2
7 rounds for time of:
10 Wall Balls, 20#/14#
7 Burpees

Compare to 2016.03.19.

Option 3
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
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).

Monday 2017.02.27

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, but the “early” registration discount ends tomorrow (Tuesday, 02/28/17), so register soon to save some dough, 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!

Brett hits some PRs in Friday night…Abbey approves. #weightlifting #testifybarbellmayhem

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This Week’s Conditioning

Option 1
3 rounds for time of:
6 Standing Broad Jumps
21 KB Swings, 2 pood/1.5 pood
24 Push-ups
(Courtesy of CF Football)

Each broad jump is 6 feet, so this works out to 2 black rubber mats per jump (since the mats are 3′ x 3′). Scale as necessary.

Compare to 2016.02.29.

Option 2
5 rounds for time of:
40 Double-unders
20 Alternating Forward Lunges (10/leg)
10 Push-ups

If you can do at least 25 push-ups unbroken, scale up to slapping push-ups.

Compare to 2016.02.27.

Option 3
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
Spend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Monday 2017.01.30

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 this Saturday (02/04/17), so register soon!
  • 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 the “very early” registration discount ends tomorrow (01/31/17), so register soon to save some dough, guarantee a sweet t-shirt, and ensure a spot in Nebraska’s first Starting Strength meet!

Early morning…the sled…with Ted #traininghardintheam #sled #prowler

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

This Week’s Conditioning

Option 1
5 rounds for time of:
5 HSPU
10 Pull-ups
15 Alternating Reverse Lunges

Compare to 2016.02.01.

Option 2
“DT”
5 rounds for time of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#

15 min cap

Option 3
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

Saturday 2016.12.03

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, so register soon!

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
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