Week 2017.12.18

As Christmas and the New Year are coming soon, here are the hours for the holidays:Saturday, 12/23/17: Regular hoursMonday, 12/25/17: ClosedTuesday, 12/26/17: ClosedWednesday, 12/27/17: Regular hoursSaturday, 12/30/17: Regular hoursMonday, 01/01/18: ClosedTuesday, 01/02/18: 4:30 p.m. - 8:00 p.m. (i.e., no morning training)Wednesday, 01/03/18: Regular hours

Good times at the Testify Christmas Party last night after the Testify Christmas Classic weightlifting meet earlier in the day. We have the best group of people...who also happen to whip up up some awesome dishes and desserts. A big thank you goes out to everyone who helped set up and tear down for the meet and/or the party as well as to those who helped ref, load, and run the table at the meet - it is incredibly appreciated! #TestifyChristmasParty #somuchfood

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 17, 2017 at 12:28pm PST

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 25-10 rounds:10 sledgehammer strikes (5R, 5L)50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.11.06.Option 33 rounds for time of:10 Burpees20 Goblet Squats, 45#/30#30 Double-undersCompare to 2016.12.22.