Week 2018.02.12

Upcoming events:

• 2018 Testify Leprechaun Lift-off Weightlifting Meet
  • Date: The Testify Leprechaun Lift-off will take place on Saturday, 03/10/18!
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Click here (registration is online only).
  • Registration Deadline: Regular registration ends on 02/24/18 (and then late registration kicks in), so register soon to save some dough and get a sweet shirt!
• 2018 Omaha Strengthlifting Challenge
  • Date: Saturday, 04/14/18
  • Location: Concordia High School (click here for map) - mezzanine and weight room
  • Registration: Click here (registration is online only).
  • Registration Deadline: Early registration ends on 02/24/18, so register soon to get the discounted rate!
• Ready to Fish Fry?! Lori keeps us updated on her site - Omaha Fish Fry Fellowship - and you can also order shirts there - click here for the link.

A big congrats goes out to @__abbysharp__, who had a rather big day yesterday. Abby took 1st in the 148 lb class at the 2018 Nebraska All-Class State Raw Powerlifting Championships. She had the second highest total of all females in the meet (i.e., across all weight classes) and also won the Best Female Heavyweight Lifter award (i.e., best female lifter of the 148 lb, 165 lb, 198 lb, and Unlimited weight classes). • Abby set PRs in all three lifts and went 9-for-9, squatting 255/265/275, benching 135/140/145, and pulling 245/265/280 (lbs). • We also find it mildly amusing that the 148 lb class is part of the heavyweight grouping.

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Feb 11, 2018 at 2:41pm PST

This Week's ConditioningOption 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 28 rounds:6 tire flips50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to the week of 2017.12.25.Option 310 min AMRAP of:20 Double-unders10 Lunges10 Push-upsLunges are “stationary,” not walking. Also, these are regular lunges, not reverse lunges, so be sure to step forward to begin the lunge. Alternate legs for each lunge.Compare to 2017.02.06.

Week 2017.12.11

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 hoursUpcoming events:

• 2017 Testify Christmas Classic Weightlifting Meet
  • Date: The 2nd annual Testify Christmas Classic will take place this Saturday (12/16/17)!
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Registration is closed, but come on out to cheer on your fellow lifters!

Abbey and Sunny kick things off with their first squat attempts – both successful! #powerlifting #squatbenchdeadlift #usapl #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 9, 2017 at 8:13am PST

This Week's ConditioningOption 1Sled10-20 x 25 yds EMOM at a weight of your choiceEvery 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 25-10 rounds of:30 sec ME tire flips30 sec restCompare to 2017.10.30.Option 310 minute AMRAP of:5 Burpees10 Squats20 Sit-upsCompare to 2016.12.12.

Week 2017.11.13

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 Nov 9, 2017 at 9:16am 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 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.

Monday 2016.12.12

As Christmas and the New Year are coming soon, here are the hours for the holidays:Thursday, 12/22/16: Regular hoursFriday, 12/23/16: 5:00 a.m. - 10:00 a.m. (no evening training)Saturday, 12/24/16: ClosedMonday, 12/26/16: ClosedTuesday, 12/27/16: Regular hoursSaturday, 12/31/16: 7:30 a.m. - 10:00 a.m. (i.e., regular hours)Monday, 01/02/17: ClosedTuesday, 01/03/17: Regular hours

Ted finishes off an early Monday morning by pressing 167.5x3x5 - a good way to start the week. #press #imPRESSive #startingstrength #startingstrengthgym

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 5, 2016 at 4:26am PST

Conditioning10 minute AMRAP of:5 Burpees10 Squats20 Sit-upsCompare to 2015.12.07.FinaleComplete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).