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