Week 2017.04.17

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 on 04/29/17, and those who register by this Saturday (04/22/17) will receive a Barbell MAYhem t-shirt, so register soon to get that shirt!

Brian pulls a heavy set of fahve on the deadlift #doyourfahves #deadlift #startingstrength #startingstrengthgym

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This Week’s Conditioning

Option 1
7 rounds for time of:
7 Box Jumps, 30″/24″
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual “metcon box jump height” (which is typically 24″/18″). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Compare to 2016.04.21.

Option 2
5 rounds for time of:
10 1-arm DB Hang Power Snatch, 40#/25# (5L, 5R)
30 sec Chin-Over-Bar Hold
10 1-arm DB Hang Power Snatch, 40#/25# (5L, 5R)
60 sec Plank

13 min cap

Compare to 2016.04.18.

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

Week 2017.04.10

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 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
Partner WOD
3 x 2 minutes of:
10/25/50 Double-unders
20 Goblet Squats, 40#/25#
ME Burpees

In two minutes, Partner A will do 10, 25, or 50 double-unders (choose your own adventure), followed by 20 goblet squats, followed by as many burpees as possible in the remainder of the two minutes (ME = max effort). At the end of the two minutes, Partner B will do the same, i.e., double-unders followed by goblet squats followed by ME burpees. Each partner will perform 3 iterations of this (for a total workout time of 12 minutes). If doing this without a partner, simply rest 2 minutes between rounds.

Compare to 2016.04.09.

Option 2
For time:
15-10-5 Burpees
30-20-10 Overhead Reverse Alternating Lunges, 45#/25#
45-30-15 Sit-ups

You will do 15 burpees, 30 lunges, 45 sit-ups, then 10 burpees, 20 lunges, 30 sit-ups, then 5 burpees, 10 lunges, 15 sit-ups.

12 min cap

Compare to 2016.04.11.

Option 3
“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).

Finale
L-sit, 5 x 30 sec

Monday 2017.04.03

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 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
21-18-15-12-9-6-3 reps for time of:
Push-ups (Assisted, regular, clapping, or slapping)
200m run

This goes as follows: 21 push-ups, 200m, 18 push-ups, 200m, 15 push-ups, etc. Choose one type of push-up and stick with it throughout the workout. In order from easiest to hardest, they are assisted, regular, clapping, and slapping.

Compare to 2016.04.07.

Option 2
“Helen”
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

15:00 cap

Option 3
“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).

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 2017.03.20

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 this Saturday (03/25/17), so register now to 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!

Stephanie spends some quality time with the sled #sleddingseason

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This Week’s Conditioning

Option 1
For time:
21-15-9 KB Swings, 1.5 pood/1 pood
42-30-18 Double-Unders
21-15-9 Burpees

10:00 cap

Compare to 2016.03.14.

Option 2
For time and reps:
400m run
ME Push-ups
400m run
ME Strict Pull-ups/Bar Rows
400m run
ME Push-ups
400m run
ME Strict Pull-ups/Bar Rows

Each 400m run is timed individually. When you return from the run, begin a set of max effort (ME) push-ups or max effort strict pull-ups (or bar rows – no banded pull-ups), i.e., do push-ups or pull-ups/rows until you fail.  After finishing your push-ups or pull-ups, head out for your next run (be sure to check the clock for timing purposes).

There is a 16:00 quasi-cap on this workout. If you hit the cap, finish off all of the push-ups and pull-ups/rows but do not start any more runs. Record your 400m times and push-up and pull-up/rows numbers.

Compare to 2016.03.12.

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
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 2017.03.13

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, and those who register by March 18 will receive a Starting Strength Challenge t-shirt, so register soon to 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!

@jonny_hansen hits a snatch PR at 89 kg at yesterday’s Battle of the Bluffs #PR #weightlifting

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

This Week’s Conditioning

Option 1
For time:
10 Power Snatches, 95#/63#
20 OHS, 95#/63#
30 Wall Balls
40 Burpees
50 OH Reverse Alternating Lunges, 45#/25#
60 Sit-ups

Compare to 2016.03.10.

Option 2
21-15-9 reps for time of:
DB Thrusters, 45#/30# (per DB)
Burpees

8 min cap.

Compare to 2016.03.07.

Option 3
“Prowler Base+1” (sled)
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).

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 2017.03.06

Not to be one-upped by @tedswanson this morning, Tyler also pulls a PR triple #deadlift #startingstrength #startingstrengthgym #PR

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This Week’s Conditioning

Option 1
Partner WOD:
Each partner completes 4 rounds for time of:
10 Burpees
15 Box Jumps, 24″/18″
20 OH Reverse Alternating Lunges, 45#/25#

Partner A completes round 1, then partner B completes round 1, then partner A completes round 2, then partner B completes round 2, etc.

Compare to 2016.03.05.

Option 2
3 rounds AMReAP of:
Pull-ups
Pistols (alternate legs each rep)
Push-ups
DB Front Rack Alternating Lunges, 40% BW

Each movement is performed for 30 seconds and is followed by 30 seconds of rest. The lunges are stationary (not walking) and are forward lunges (i.e., start by stepping forward, not backward). The sub for pistols is jumping air squats.

Compare to 2016.03.03.

Option 3
“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).

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

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

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 2017.02.20

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 on 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!

Cameron presses as the light of awesomeness shines down upon her #press #startingstrengthchallenge #startingstrength #startingstrengthgym

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This Week’s Conditioning

Option 1
Tabata Mash-up 2:
Strict Pull-ups
Rest 1 minute
Box Jumps, 30″/24″
Rest 1 minute
Burpees

“Tabata” refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise. You can start this workout at any station – for instance, if we have 15 people, 5 will start on pull-ups, 5 will start on box jumps, and 5 will start on burpees.

Option 2
Partner WOD
6 x 1 minute of:
10 1-arm DB Hang Power Snatches
ME Burpees

In one minute, Partner A will do 10 snatches followed by as many burpees as possible in the remainder of the minute (ME = max effort). At the end of the minute, Partner B will do the same, i.e., 10 snatches followed by ME burpees. Each partner will perform 6 iterations of this (for a total workout time of 12 minutes).

Notes:
1. Loading for the DB snatches is 25% of your BW.
2. Snatches in a given minute are equally split between arms.
3. Score = total burpees (per person, not as a partnership).

Compare to 2016.02.20.

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

Monday 2017.02.13

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 on 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!

Brett hits a PR jerk at 206 lbs #PR #weightlifting #cleanandjerk #splitjerk

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

This Week’s Conditioning

Option 1
10 min AMRAP of:
9 KB Swings, 1.5 pd/1 pd
8 Goblet Squats
7 Pull-ups

Compare to 2016.02.15.

Option 2
4 rounds for time OR 12 min AMRAP (whichever comes first):
10 1-arm DB Hang Power Snatch – Right arm
10 1-arm DB Hang Power Snatch – Left arm
20 Push-ups
40 Squats

Loading for the DB snatches is 25% of your BW.

Compare to 2016.02.11.

Option 3
“Prowler Base+1” (sled)
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).

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