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

Saturday 2016.12.31

With the New Year arriving tonight, here are the hours for the holidays:

Today (Saturday, 12/31/16): 7:30 a.m. – 10:00 a.m. (i.e., regular hours)
Monday, 01/02/17: Closed
Tuesday, 01/03/17: Regular hours

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 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!

 

Abbey squats 192.5x5x3 on Monday #lowbarsquat #welookdown #startingstrength #startingstrengthgym

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

Conditioning
Sled Pyramid – 4 tiers
Go up and down a 4 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:
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).

Saturday 2016.11.26

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, and those who register by Dec. 1st will receive a Christmas Classic t-shirt, so register soon!

Jonny looking fast and strong on the clean and jerk #weightlifting #cleanandjerk

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

Conditioning
Sled Pyramid – 4 tiers
Go up and down a 4 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:
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.

Saturday 2016.10.29

Sam gets some squatting and deadlifting done on his linear progression #lowbarsquat #deadlift #startingstrength #startingstrengthgym

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

Conditioning
Sled Pyramid – 4 tiers
Go up and down a 4 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:
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

Saturday 2016.10.01

Mike is competing later today… We’re not sure if he understands the sport just yet. #weightlifting #monkeysquats #testifybarbellbash

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

Conditioning
Sled Pyramid – 4 tiers
Go up and down a 4 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:
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).