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.

Tuesday 2017.01.03

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!

 

This week’s conditioning:

Option 1:
Partner WOD – each partner completes 3 rounds for time:

Partner A:
15 Thrusters, 95#/63#
12 Burpees

Partner B:
12 Burpees
15 Thrusters, 95#/63#

When partner A is doing thrusters, partner B is doing burpees and vice versa. Both partners may not be doing thrusters at the same time or burpees at the same time.

Compare to 2016.01.02.

Option 2:
Tabata Mash-up 1:

Tabata Box Jumps, 24″/18″
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Jumping Squats

“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.

Compare to 2016.01.04.

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
L-sit, 5 x 30 sec