Week 2017.10.16

Upcoming events:

  • 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: Registration ends this Saturday (10/21/17), so register soon!
  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

Saturday morning training! #traininghardintheam #startingstrength #startingstrengthgym

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This Week’s Conditioning

Option 1
“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).

Option 2
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Compare to 2017.09.04.

Option 3
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 2016.10.17.

Week 2017.09.04

Reminder: Please note that the gym will be closed on Monday, 09/04/17, in observance of Labor Day.

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: Regular registration rate ends on 09/30/17 (after that, the late registration rate kicks in), so register soon to save some dough!

@masharp64 tests out the new harness…with a little help from Ollie…and @andylinkhart (video credit goes to @kclough444) #sledpulls #sleddrags

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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
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Compare to 2017.07.24.

Option 3
Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck

Go heavy, but also remember that the goal is to complete 1 round every 30 seconds for the whole 10 minutes. Your score is recorded as “X/Y,” where X = # of rounds completed every 30 seconds and Y = # of rounds completed for the remainder of the 10 minute period.

Two other notes:

  1. For a round to be successful, once the barbell leaves the deck for the power clean, it may not return to the deck until the end of the round.
  2. Be sure to stand up fully from the power clean before beginning your front squat.

Compare to 2016.08.25.

Week 2017.08.07

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 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).

Option 2
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2017.06.19.

Option 3
10 min AMRAP of:
9 DB Swings, 55#/35#
8 Goblet Squats
7 Pull-ups

Compare to 2016.08.08.

Week 2017.07.24

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.

Maddie reacquaints herself with the the clean-and-jerk after a hiatus of a few years. — Bent arms in the clean are a major problem. Scholars have long suspected the “early arm bend” as the underlying cause of the fall of the Roman empire, and it is generally accepted that in societies where the early arm bend is prevalent, we also find that moral decay, sloth, and veganism run rampant. — In addition to the above, bent arms in the clean cause an inefficient transfer of force from the lifter to the barbell – in effect, they act as a shock absorber. Maddie is a soccer player and would not dream of putting a pillow on top of her soccer shoe to cushion the blow that she delivers to the ball. In the same way, we don’t want to cushion the “blow” that we deliver to the barbell when we jump it to our shoulders. — So how do we fix this? Here are two cues that can help: 1. “Tighten the triceps.” (this will help keep your elbows straight) 2. “Jump from your shoulders.” — It’s probably worth noting that the second cue doesn’t make a lot of sense biomechanically – at least at first glance. Remember that, in the clean, the arms are simply ropes or chains that hang from the shoulders, and ropes and chains do not bend or flex of their own volition. A clean, therefore, is simply a jump with the bar hanging from the shoulders. Thus we shorten “Jump with the bar hanging from the shoulders” to the much more manageable cue, “Jump from the shoulders,” and it tends to work quite nicely. — On the first rep of the clean-and-jerk (top), Maddie demonstrates an early arm bend (2nd frame). On the very next rep (bottom sequence), Maddie jumps with straight elbows (2nd frame, although a photo a split second later might admittedly be even more convincing). This is exactly what we want – nice adjustment, Maddie. — If you have an early arm bend, try out one of these cues the next time you’re warming up – it might solve the issue. Moral decay, sloth, and veganism will have to wait. — #cleanandjerk #weightlifting #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:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Compare to 2017.06.05.

Option 3
4 rounds for time of:
400m run

Rest 2 min between rounds.

Compare to 2016.07.18.

Week 2017.07.03 – July 4th reminder

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

Upcoming events:

Week 2017.06.19

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 for online registration as well as for more information.
    • Registration Deadline: Registration ends on 06/23/17.

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 of:
30 sec ME tire flips
30 sec rest

Compare to 2017.05.15.

Option 3
3 rounds for time of:
400m run
50 squats

Compare to 2016.06.04.

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

Week 2017.06.05

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, and those who register by June 11 will receive an early registration discount and a Testify Strongman Summer Showdown shirt, so register soon to save some dough and get that shirt!

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
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Option 3
3 rounds AMReAP:
1:00 Row
0:30 rest
1:00 Wall Ball Shots, 20#/14#
0:30 rest
1:00 Strict Pull-ups
0:30 rest

Each rep or calorie (rowing) counts as as point. Total your points for your score.

Compare to 2016.06.23.

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

Week 2017.05.01

Upcoming events:

  • 2017 Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/06/17
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Registration has closed for this event.

This Week’s Conditioning

Option 1
“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).

Option 2
8 rounds:
30 sec ME sledge hammer strikes
30 sec rest
30 sec ME tire flips
30 sec rest

Alternate right-handed vs. left-handed sledge strikes each round (i.e., one round is entirely right-handed, and the next round is entirely left-handed).

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

Compare to 2016.05.02.

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