Week 2018.01.22

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 has the shirts ready to order, so click here to check 'em out and place an order!

Back by popular demand, here is Glenn pulling 84 kg (185.2 lbs) for a PR 3rd attempt at this past weekend’s USSF Nationals in Oakland, CA. Note the number 84, as that happens to be Glenn’s age as well. • When @gmueller33 started training a little over a year ago, his deadlift on day one was 41 lb. Now, he pulls 185 lb pretty darn smoothly and will be gunning for 200 at his next USSF meet - the Omaha Strengthlifting Challenge in April. • Fun fact: Glenn’s first comment coming off the platform was “What’s next?” • Glenn started strength training to prepare for an upcoming trip to China. He knew that his knees hurt when he sat down and got up, and he wanted to make sure that he would be able to walk, sit, and stand comfortably while on his trip. On his first day of training, Glenn did bodyweight box squats to a fairly high target, he did not have the flexibility to put a bar on his back, he could not reach overhead, and his deadlift was 41 lb. This past weekend, he squatted 59 kg (130.1 lb), he pressed 26 kg (57.3 lb) overhead, and he deadlifted 84 kg (185.2 lb). Glenn made the decision to get strong. Not surprisingly, he had a blast on his trip to China. • Glenn was also joined at Nationals by his daughter-in-law (@barbaraamueller) and granddaughter (@beckymeggers), thus being part of three generations of his family to compete at Nationals. • Are you looking to get stronger, or do you know someone who would benefit from getting stronger? Get in touch with a Starting Strength Coach today. #strongeratanyage @startingstrength @usstrengthlifting

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jan 18, 2018 at 1:57pm 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 of:30 sec ME tire flips30 sec restCompare to 2017.12.11.Option 310 min AMReAP of:10 1-arm DB Hang Power Snatches, 50#/30# (5R, 5L)10 1-arm DB Hang Power Clean and Jerks, 50#/30# (5R, 5L)10 Push-ups10 Jumping SquatsThe snatches are split evenly between right-hand and left-hand, but they can be completed in any manner desired (e.g., 5R-5L, R-L-R-L-…, etc.). This is likewise true for the clean and jerks.Compare to 2017.01.23.

Merry Christmas! (Week 2017.12.25)

Merry Christmas! Just a reminder – here are the hours for the Christmas and New Year holidays:Monday, 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

Jacob gets to squatting on Friday morning #welookdown #wheresabbey

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 22, 2017 at 8:40am PST

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:6 tire flips50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.11.13.Option 32 rounds AMReAP of:1:00 Double-unders1:00 Rest1:00 Push Press, 75#/53#1:00 Rest1:00 Sit-ups1:00 Rest1:00 Wall Ball Shots, 20#/14#1:00 RestCompare to 2016.12.29.

Week 2017.12.04

Upcoming 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 ends this Saturday (12/09/17), so register soon!

Good training on Saturday morning! #alltheweights #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 2, 2017 at 7:06am PST

This Week's ConditioningOption 1Sled Pyramid – 4, 5, or 6 tiersGo 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 sledRound 2: 25#Round 3: 50#Round 4: 75#Round 5: 50#Round 6: 25#Round 7: Empty sledOption 25-10 rounds:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2017.10.23.Option 32 minute AMReAP of:OHS, 95#/63#Rest 1 minute2 minute AMReAP of:Abmat Sit-upsRest 1 minute2 minute AMReAP of:Push-upsRest 1 minute2 minute AMReAP of:Box Jumps, 24″/18″Rest 1 minuteCompare to 2016.12.05.

Week 2017.11.27

Upcoming 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: Register by this Saturday (12/02/17) to guarantee your shirt (registration ends on 12/09/17), so register soon!

Matt and Marcie . . . an undoubtedly imPRESSive couple #strongcouple #press #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 22, 2017 at 7:09am 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:4 tire flips50 yd sled push (25 yd down-back)Rest 1 minuteCompare to 2017.10.16.Option 33 rounds AMReAP of:Wall Balls, 20#/14#Box Jumps, 30″/24″TTBPerform each movement for 1 minute, then move to the next movement. Rest 1 minute after each round. Your score is your total number of reps.Compare to 2016.11.21.

Week 2017.10.30

The 2017 USSF Fall Classic is in the books, and it was a great day! Lots of PRs were set, and many congratulations go out to everyone who stepped onto the platform to compete this past Saturday. Also, thank you to those of you who helped out at the meet - setup, teardown, judging, spotting, loading, scoring, announcing - without you, this meet wouldn't be possible. Finally, thank you to those who came out to support and cheer on the lifters - you all made it a fun day for the lifters on the platform. Join us in the spring for the 2018 USSF Challenge!Upcoming 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: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

Many congratulations and thank yous go out to everyone who competed at yesterday’s 2017 USSF Fall Classic as well as to those who judged, loaded, spotted, ran cards/computers, etc - it was a great meet, and lots of PRs were set. We will see y’all in the spring for the Challenge...or perhaps earlier at Nationals! #ussffallclassic #startingstrength #startingstrengthgym #squatpressdeadlift #squatpresspull

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 29, 2017 at 9:27am PDT

This Week's ConditioningOption 1Sled Pyramid – 4, 5, or 6 tiersGo 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 sledRound 2: 25#Round 3: 50#Round 4: 75#Round 5: 50#Round 6: 25#Round 7: Empty sledOption 25-10 rounds of:30 sec ME tire flips30 sec restCompare to 2017.09.18.Option 33 rounds AMReAP:1 min Row1 min rest1 min DB Thruster, 45#/30# (per DB)1 min rest1 min Strict Pull-ups1 min restEach rep or calorie (rowing) counts as as point. Total your points for your score.Compare to 2016.10.27.

Week 2017.09.11

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, so register soon!
• 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: Regular registration rate ends on 09/30/17 (after that, the late registration rate kicks in), so register soon to save some dough!

Rob and the 2.0 for 5 x 5. What are you doing on October 28? Join Rob for the USSF Fall Classic! Register by the end of the month to avoid the late registration rate! (Registration link in profile) #press #ussffallclassic #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 7, 2017 at 4:32pm 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 25-10 rounds:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2017.07.31.Option 31 minute AMReAP of:BurpeesRest 1 minute2 minute AMReAP of:Abmat Sit-upsRest 1 minute2 minute AMReAP of:Push-upsRest 1 minute2 minute AMReAP of:Box Jumps, 24″/18″Rest 1 minute1 minute AMReAP of:BurpeesCompare to 2016.09.26.