Week 2017.11.13

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Announcement: With Thanksgiving around the corner, here are the hours for that holiday week:Wednesday, 11/22/17: Regular hoursThursday, 11/23/17: ClosedFriday, 11/24/17: 7:00 a.m. – 10:00 a.m.Saturday, 11/25/17: Regular hoursUpcoming events:

  • 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: Registration by 12/02/17 to guarantee your shirt (registration ends on 12/09/17), so register soon!

Husband-and-wife duo Brian and Pam wrap things up with some deadlifting #deadlift #journeyofstrength #startingstrength #startingstrengthgym

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

This Week's ConditioningOption 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 28 rounds:6 tire flips50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.10.02.Option 310 minute AMRAP of:5 Slapping/Clapping Push-ups7 Box Jumps, 24″/18″10 Reverse Alternating Lunges20 Double-unders (be sure to bring your rope!)Compare to 2016.11.10.