Week 2017.08.28

Announcement: 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: The early registration discount deadline is this Thursday (08/31/17), so register soon to save some dough!

Some good training on Saturday morning! #startingstrength #startingstrengthgym

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

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
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2017.07.10.

Option 3
2 rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

Compare to 2016.08.22, or if you’ve ever performed “Half-Angie,” compare your time from this workout to that one.

Week 2017.07.17

Upcoming events:

  • Cornhusker State Games Powerlifting Meet
      • Date: Saturday, 07/22/17
      • Location: Lincoln Christian High School, Lincoln, NE (click here for map)
      • Registration: Registration has closed for this event, but come on out and cheer on your fellow lifters!
    • 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
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

Option 2
20 rounds:
15 yd yoke carry
Rest 30 seconds

Option 3
For time:
40 Squats
40 HSPUs
40 Burpees
40 Sit-ups

Compare to 2016.07.25.

Week 2017.07.10

Upcoming events:

  • Cornhusker State Games Powerlifting Meet
      • Date: Saturday, 07/22/17
      • Location: Lincoln Christian High School, Lincoln, NE (click here for map)
      • Registration: Click here for online registration as well as more information.
      • Registration Deadline:  The deadline is 07/15/17.
    • 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!

    Getting in some work with the yoke and the sled! #strongman #strongwoman #superyoke #sleddrags #startingstrength #startingstrengthgym

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

    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
    10 rounds:
    25 yd yoke carry
    Rest 1 minute

    Option 3
    7 min AMReAP of:
    5 Burpees
    10 Pull-ups
    15 Wall Ball Shots, 20#/14#

    Compare to 2016.07.21.