Week 2017.07.31

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

Compare to 2017.06.12.

Option 3
4 rounds AMReAP of:
DB Swings, 55#/35#
1-arm DB Hang Power Snatch, 55#/35#
Burpees

Each movement is comprised of 45 seconds of work followed by 30 seconds of rest. Thus, for the first round, you’ll do the following: DB swings for 45 sec, rest 30 sec, DB snatch for 45 sec, rest 30 sec, burpees for 45 sec, rest for 30 sec. Record reps during your rest period, and your total number of reps is you final score. Use the same weight for the swings and the snatches. For the DB hang power snatch, switch hands every 5 reps.

Compare to 2016.08.04.

Week 2017.07.03 – July 4th reminder

Reminder: We will be closed on Tuesday, July 4th, in honor of Independence Day.

Upcoming events:

Week 2017.06.26

Upcoming events:

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 2017.05.22.

Option 3
15-12-9-6-3 reps of:
Power Cleans, 135#/95#
Bar-facing Burpees

Compare to 2016.06.20.

Finale
Accumulate 2:00 on your hands – handstand, HS walking, L-sit, dip support, ring dip support, etc.

Week 2017.06.12

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.
    • Shirt Order Form: If you are not competing but would like to order a shirt (and did not sign up at the gym), click here to sign up for a shirt.  The deadline is Sunday, 06/11/17, so hurry!

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 2017.05.08.

Option 3
10 minute AMRAP of:
10 Burpees
15 Squats
20 Sit-ups

Compare to 2016.06.02.

Finale
Accumulate 2:00 on your hands – handstand, HS walking, L-sit, dip support, ring dip support, etc.

Week 2017.05.22

Announcement: In observance of Memorial Day next week (Monday, 05/29/17), we will be open for training during our usual morning hours that day (i.e., 5 a.m. – 10 a.m.), but we will be closed for the afternoon/evening hours.

Also, after the Creighton Prep powerlifting meet this Saturday, the Linkharts are hosting a post-meet shindig at their house – click here for their address, and bring a side!

Lots of benching going on #benchpress #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
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Option 3
3 rounds for time of:
200m run
20 Push-ups
20 OH Reverse Alternating Lunges, 45#/25#

Compare to 2016.05.14.

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

Week 2017.05.08

Cameron squats 225 for a triple! #doubleplates #lookatalltheplates #lowbarsquat #journeyofstrength #startingstrength #startingstrengthgym

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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 2017.04.24

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