Week 2017.09.25

Upcoming events:

• 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 this Saturday (09/30/17), and after that, the late registration rate kicks in, so register soon to save some dough!
• 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!

Tyler hits his 2nd CJ attempt at 107 kg at today's Testify Barbell Bash WL meet. It's probably worth noting that Tyler was doing this meet mostly for fun (no taper or anything fancy), so with that in mind, he set PRs on both his back squat (5 RM) last night and deadlift (5 RM) this morning before the meet..and still competed. #allthelifts #donttrythisathomekids #PRtheworld #TestifyBarbellBash

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 23, 2017 at 4:35pm 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:10 sledgehammer strikes (5R, 5L)50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.08.14.Option 3“Annie”50-40-30-20-10 reps for time of:Double-undersSit-ups (use an ab mat if available)8:00 cap

Week 2017.05.29

Reminder: On Memorial Day (Monday, 05/29/17), we will be open for training during our usual morning hours (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, 07/22/17
    • Location: Lincoln Christian High School, Lincoln, NE (click here for map)
    • Registration: Click here for online registration as well as more information.
    • Registration Deadline:  The discount deadline is 06/21/17.

  Most of the crew from the PL meet at Creighton Prep today . . . minus Tina, Jason, the Sharp clan, and the Swanson clan (as they all had to take off). With the exception of Tyler and Abby, this was everyone's first powerlifting meet, and everyone successfully hit weights they had never lifted before in all 3 lifts (Tyler and Abby also hit PRs in all 3 lifts). Overall, the day was a blast, and amazingly, the meet was pretty darn fast. #powerlifting #PRtheworld #squatbenchdeadlift #startingstrength #startingstrengthgym

  A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on May 27, 2017 at 3:10pm 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:6 tire flips50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.04.24.Option 3"Annie"50-40-30-20-10 reps for time of:Double-undersSit-ups (use an ab mat if available)8:00 capFinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Monday 2016.09.19

Get registered for the 2016 Testify Barbell Bash! The meet will be held OUTDOORS (weather permitting) on Saturday, 09/24/2016, and you can get registered by clicking here - registration is online only and ends this Tuesday.Also, on Saturday (09/24/2016), the gym will be open for regular training from 6:30 a.m. - 9:00 a.m. (instead of the usual morning hours) due to the Testify Barbell Bash.

The 2016 Testify Barbell Bash takes place next Saturday (9/24/16)! Get registered by using the link in the profile - registration ends on 9/20/16 at 11:59 PM. #weightlifting #2016testifybarbellbash

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 13, 2016 at 3:41pm PDT

Conditioning"Annie"50-40-30-20-10 reps for time of:Double-undersSit-ups (use an ab mat if available)Be sure to bring a jump rope if you plan to do this conditioning workout.FinaleAccumulate 2:00 working on an L-sit or a static handstand.