Week 2019.11.04

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Tim puts double plates through the paces under the watchful spotting of Coach Dave #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 29, 2019 at 6:36pm PDT

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

Compare to 2019.09.23.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2019.09.09.

Option 3
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2019.08.26.

Option 4
For time:
500m row
5 x 80m sled push
500m row

Rest 1 minute after the first row and after each sled push.

Compare to 2019.08.05.

Week 2019.08.05

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Mike gets in some pressing work while Brianne and Becky discuss less pressing matters. #seewhatididthere #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 3, 2019 at 10:20am PDT

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” (on Starting Strength).

Compare to 2019.06.24.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds
Score = lowest distance

Compare to 2019.06.10.

Option 3
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2019.05.27.

Option 4
For time:
500m row
5 x 80m sled push
500m row

Rest 1 minute after the first row and after each sled push.

Compare to 2019.05.06.

Week 2018.11.26

• 3rd annual Testify Christmas Classic Weightlifting Meet
  
  • Date: This Saturday, 12/01/18!
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Registration is closed, but please come on out and support your fellow lifters!
  • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

• 3rd annual Testify Christmas Party
  
  • Date: This Saturday, 12/01/18! (after the meet - roughly 6:30 p.m.)
  • Location: Testify Strength & Conditioning
  • Theme: Ugly Christmas Sweater, of course!
  • Other Information: We'll provide plates, cutlery, napkins, and cups, and there is a sign-up sheet you can fill out by clicking here to bring either a main dish, side dish, or a dessert.  Beyond that, it's BYOB, and we'll see you there!

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Hanging out at the bars on Friday morning...working super hard. #testifystrengthandconditioning

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 16, 2018 at 7:09am PST

This Week's Conditioning

Option 3
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2018.10.15.

Option 4
For time:
500m row
5 x 80m sled push
500m row

Rest 1 minute after the first row and after each sled push.

Compare to 2018.09.24.

Week 2018.09.24

Upcoming Events

• 2018 Nebraska State Championships and Open Weightlifting Meet
  • Date: Saturday, 09/29/18
  • Location: Omaha Kroc Center (click here for map)
  • Registration: Registration has ended, but come on out to cheer on your fellow lifters!
  • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

• 2018 USSF Fall Classic - Omaha
  
  • Date: Saturday, 11/03/18
  • Location: Concordia High School (click here for map)
  • Registration: Click here (registration is online only).
  • Registration Deadline: Regular registration ends on 10/13/18, so register soon to save some money and get that shirt!
  • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

• 3rd annual Testify Christmas Classic Weightlifting Meet
  
  • Date: Saturday, 12/01/18
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Click here (registration is online only).
  • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
  • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

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Cool fall weather is coming (believe it or not), and with that in mind, we have a bunch of new sweatshirts with our original barbell logo available in the online store. Swipe right to see all the different logo color combinations, and for each logo, you can get the sweatshirt itself in a vast array of different colors. Click the link in our profile or simply head to http://testifysc.com/testify-gear to check it out. #testifyswag #testifygear #testifystrengthgear #testifystrengthandconditioning • • • • #squat #bench #deadlift #press #snatch #cleanandjerk #powerlifting #strengthlifting #weightlifting #startingstrength #startingstrengthgym #lifting #training #trainhard #roguefitness #omaha #nebraska #omahanebraska #omahastrong #nebraskastrong

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 15, 2018 at 7:35am PDT

This Week's Conditioning

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

Compare to 2018.08.13.

Week 2018.07.23

Congratulations to everyone who competed in this weekend's Cornhusker State Games Powerlifting Meet, and thank you to everyone who came out to cheer them on as well!  It was a great day of lifting, and you'll be seeing more photos and videos on Instagram and Facebook in the coming days.

Smiling, silly, and just plain strong, we have a pretty awesome group of people. The Cornhusker State Games Powerlifting Meet had 130-some lifters today (140?), and Testify had 20 of them. It was a blast. More pictures will follow, but there were a lot of PRs, a lot of medals, first-time competitors as well as seasoned veterans, and I could not have asked to coach a cooler group of athletes. Great job y’all, and sorry to those of you who left too early to be in these sweet pics! #TestifyStrengthAndConditioning #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 21, 2018 at 8:03pm PDT

This Week's ConditioningOption 1Sled10 rounds of:Push sled 100 ftPull sled 100 ft (hand over hand)Option 25-10 rounds:10 sledgehammer strikes (5R, 5L)50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2018.06.11.Option 3For time:500m row5 x 80m sled push500m rowRest 1 minute after the first row and after each sled push.Compare to 2018.05.21.

Week 2018.05.21

Announcement: In observance of Memorial Day next week (Monday, 05/28/18), we will be open for training during our usual morning hours that day (i.e., 5 a.m. - 10 a.m.), but we will be closed for the afternoon/evening hours.Upcoming events:

• Cornhusker State Games Powerlifting Meet
  • Date: Saturday, 07/21/18
  • Location: Lincoln Northeast High School (click here for map)
  • Registration: Click here for general information as well as the registration link. The price is $35 until 05/31/18, and then it goes up, so register soon!
  • Other information: You will need an AAU membership for this meet, and you must have it at least two days prior to this meet to allow for background checks (click here to get your membership).

The Bretts and Bryan pulling their fahves #doyourfahves #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on May 17, 2018 at 3:56pm PDT

This Week's ConditioningOption 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 28 rounds:4 tire flips50 yd sled push (25 yd down-back)Rest 1 minuteCompare to 2018.04.09.Option 3For time:500m row5 x 80m sled push500m rowRest 1 minute after the first row and after each sled push.Compare to 2018.04.16.