Week 2018.02.12

Upcoming events:

  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place on Saturday, 03/10/18!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 02/24/18 (and then late registration kicks in), so register soon to save some dough and get a sweet shirt!
  • 2018 Omaha Strengthlifting Challenge
    • Date: Saturday, 04/14/18
    • Location: Concordia High School (click here for map) – mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 02/24/18, so register soon to get the discounted rate!
  • Ready to Fish Fry?! Lori keeps us updated on her site – Omaha Fish Fry Fellowship – and you can also order shirts there – click here for the link.

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:
6 tire flips
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to the week of 2017.12.25.

Option 3
10 min AMRAP of:
20 Double-unders
10 Lunges
10 Push-ups

Lunges are “stationary,” not walking. Also, these are regular lunges, not reverse lunges, so be sure to step forward to begin the lunge. Alternate legs for each lunge.

Compare to 2017.02.06.

Week 2018.01.29

Upcoming events:

  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place on Saturday, 03/10/18!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 02/24/18 (and then late registration kicks in), so register soon to save some dough and get a sweet shirt!
  • 2018 Omaha Strengthlifting Challenge
    • Date: Saturday, 04/14/18
    • Location: Concordia High School (click here for map) – mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 02/24/18, so register soon to get the discounted rate!
  • Ready to Fish Fry?! Lori has the shirts ready to order, so click here to check ’em out and place an order!

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:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.12.18.

Option 3
5 rounds for time of:
5 HSPU
10 Pull-ups
15 Alternating Reverse Lunges

Compare to 2017.01.30.

Week 2018.01.15

Upcoming events:

  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place on Saturday, 03/10/18!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 02/24/18 (and then late registration kicks in), so register soon to save some dough and get a sweet shirt!
  • 2018 Omaha Strengthlifting Challenge
    • Date: Saturday, 04/14/18
    • Location: Concordia High School (click here for map) – mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 02/24/18, so register soon to get the discounted rate!

Check out Sara’s fantastic post about her journey of strength this past year! While you’re at it, are you looking to get stronger and healthier, or do you know someone who is? Contact us today – getting people stronger is what we do – it is who we are. Start your journey of strength now. @startingstrength #Repost @mrssarabrooks (@get_repost) ・・・ A year ago I began my Starting Strength journey and really had no idea what I was doing, if I would like it, or what kind of results to expect. Today I can say without any reservations that it was BY FAR the best decision! I’ve fallen in love with lifting! I have overcome body insecurities, I have challenged myself mentally and physically, I’ve changed my perspective on what beauty means, and along this road I have met some of the most amazing people. Today I am down 33 pounds! I much stronger, braver and probably smarter too 🙂 I’ve competed in two meets and worn the dreaded singlet….and can’t believe how FUN they were! (The meets…not the singlets!) I’m pushing myself to get out of my comfort zone and do things I never thought I would do. I PULLED A FRICKIN TRUCK!! I love hearing my 4 year old son tell me I am a strong mommy! And I hope I’m setting a good example for my 18 month old daughter by showing her that strong is beautiful. I could not have done this without the support of my husband, Matt, who keeps the house running and the kids alive while I train. My dear friend and lifting buddy, @noremac75 who encourages me and brings a healthy amount of competition to the gym. Her husband, @thedervidd for introducing me to lifting and helping to get my nutrition on track. And of course my Coach, @testifystrengthconditioning for believing in me and pushing me even when I think I might die. To all of my fellow lifters at Testify Strength & Conditioning, you create an environment I look forward to walking into! To anyone considering a change, please check out Starting Strength. I promise you will have no regrets! And if you are in the Omaha area, Coach Phil and Testify is where you want to be! #startingstrength #strongmommy #gymiversary

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

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:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2017.12.04.

Option 3
“Grace”
For time:
30 Clean and Jerks, 135#/93#

6:00 cap. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that’s just ridiculous).

Merry Christmas! (Week 2017.12.25)

Merry Christmas! Just a reminder – here are the hours for the Christmas and New Year holidays:

Monday, 12/25/17: Closed
Tuesday, 12/26/17: Closed
Wednesday, 12/27/17: Regular hours

Saturday, 12/30/17: Regular hours
Monday, 01/01/18: Closed
Tuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)
Wednesday, 01/03/18: Regular hours

Jacob gets to squatting on Friday morning #welookdown #wheresabbey

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

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:
6 tire flips
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.11.13.

Option 3
2 rounds AMReAP of:
1:00 Double-unders
1:00 Rest
1:00 Push Press, 75#/53#
1:00 Rest
1:00 Sit-ups
1:00 Rest
1:00 Wall Ball Shots, 20#/14#
1:00 Rest

Compare to 2016.12.29.

Week 2017.12.18

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

Saturday, 12/23/17: Regular hours
Monday, 12/25/17: Closed
Tuesday, 12/26/17: Closed
Wednesday, 12/27/17: Regular hours

Saturday, 12/30/17: Regular hours
Monday, 01/01/18: Closed
Tuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)
Wednesday, 01/03/18: Regular hours

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

Compare to 2017.11.06.

Option 3
3 rounds for time of:
10 Burpees
20 Goblet Squats, 45#/30#
30 Double-unders

Compare to 2016.12.22.

Week 2017.12.04

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: Registration ends this Saturday (12/09/17), so register soon!

Good training on Saturday morning! #alltheweights #startingstrength #startingstrengthgym

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

This Week’s Conditioning

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m (a down-back on the 40m course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

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 2017.10.23.

Option 3
2 minute AMReAP of:
OHS, 95#/63#
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

Compare to 2016.12.05.

Week 2017.11.13

Announcement: With Thanksgiving around the corner, here are the hours for that holiday week:
Wednesday, 11/22/17: Regular hours
Thursday, 11/23/17: Closed
Friday, 11/24/17: 7:00 a.m. – 10:00 a.m.
Saturday, 11/25/17: Regular hours

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: Registration by 12/02/17 to guarantee your shirt (registration ends on 12/09/17), so register soon!

Husband-and-wife duo Brian and Pam wrap things up with some deadlifting #deadlift #journeyofstrength #startingstrength #startingstrengthgym

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:
6 tire flips
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.10.02.

Option 3
10 minute AMRAP of:
5 Slapping/Clapping Push-ups
7 Box Jumps, 24″/18″
10 Reverse Alternating Lunges
20 Double-unders (be sure to bring your rope!)

Compare to 2016.11.10.

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 2017.09.25

Upcoming events:

  • 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 this Saturday (09/30/17), and after that, the late registration rate kicks in, so register soon to save some dough!
  • 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 10/31/17, so register soon to save some dough and get a sweet shirt!

This Week’s Conditioning

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m (a down-back on the 40m course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Option 2
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.08.14.

Option 3
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (use an ab mat if available)

8:00 cap

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.