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!

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

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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:
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).

Monday 2017.01.23

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 on 02/04/17, and those who register by January 28 (this Saturday!) will receive a Cupid Classic t-shirt, so register soon to get that shirt!

 

  • 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 there are “very early” and “early” registration discount deadlines, so register soon to save some dough, guarantee a sweet t-shirt, and ensure a spot in Nebraska’s first Starting Strength meet – we already have several confirmed out-of-state lifters and we expect to have more!

 

Scott pulls a PR set of 5 at 300 lbs #deadlift #startingstrength #startingstrengthgym #PR

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

This Week’s Conditioning

Option 1:
“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).

Option 2:
10 min AMReAP of:
10 1-arm DB Hang Power Snatches, 50#/30# (5R, 5L)
10 1-arm DB Hang Power Clean and Jerks, 50#/30# (5R, 5L)
10 Push-ups
10 Jumping Squats

The snatches are split evenly between right-hand and left-hand, but they can be completed in any manner desired (e.g., 5R-5L, R-L-R-L-…, etc.). This is likewise true for the clean and jerks.

Compare to 2016.01.25.

Option 3:
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

Finale
L-sit, 5 x 30 sec