Week 2020.08.03

/

New videos on the Testify YouTube channel:

This Week’s Conditioning

Option 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 “Prowler Sprint Test” (on JTS) as well as “Death by Prowler” (on Starting Strength).

Compare to 2020.06.22.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2020.06.08.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row

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

Compare to 2020.05.04.

Week 2018.12.17

/

Events: To see upcoming events, please select the "Events" option in our menu or simply click here.

Reminder: As Christmas and the New Year are coming soon, here are the hours for the holidays (you can also find them under the "About > Hours" option in the menu):

Christmas Week (2018)
Monday, 12/24/18: Closed
Tuesday, 12/25/18: Closed
Wednesday, 12/26/18: Regular hours

New Year's Week (2018-2019)
Monday, 12/31/18: Regular morning hours; closed in the afternoon/evening
Tuesday, 01/01/19: Closed
Wednesday, 01/02/19: Regular hours

This Week's Conditioning

Week 2018.10.15

/

Upcoming Events

  • 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: Registration ends on 10/27/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help! Also, if you'd like to get a shirt but are not competing, click here to order one (orders end on Wednesday, 10/17/18).

  • 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!

View this post on Instagram

Ian, Tyler, and Millie hit up some Olympic lifting on Thursday evening in preparation for the Testify Christmas Classic WL meet in December (head to http://testifysc.com/blog to sign up). Millie PRed her clean and jerk, which is awesome...but I had pretty terrible photographic timing, which is typical. Guess y’all just have to show up in December to see her PR it all over again! #testifystrengthandconditioning #usaweightlifting #TestifyChristmasClassic # # # #squat #bench #deadlift #press #snatch #cleanandjerk #powerlifting #strengthlifting #weightlifting #startingstrength #startingstrengthaffiliategym #startingstrengthgym #lifting #training #trainhard #roguefitness #crossfit #omaha #nebraska #omahanebraska #omahastrong #nebraskastrong

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on

This Week's Conditioning

Option 1
Sled
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Option 2
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2018.09.03.

Option 3
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2018.08.13.

Week 2018.08.13

/

Upcoming events:

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

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 2018.07.02.Option 31. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5Compare to 2018.06.11.

Week 2018.06.11

/

Upcoming events:

  • 2nd annual Testify Strongman Summer Showdown
    • Date: Saturday, 06/30/18
    • Location: Testify Strength & Conditioning (that's right - our home turf!)
    • Registration: Click here to register. Register by 06/18/18 to get yourself a shirt and avoid the late registration rate!
    • Reminder: Due to the TSSS, the gym will be closed on this day, so that is another great reason to sign up and compete or at least come on out and cheer on the strong peeps!
    • Not competing but still want the shirt? Sign up here by 06/18/18 to buy a shirt!
    • Want to help? We are always looking for people to help set-up, run events, and tear-down, so if you'd like to help, please let us know, and thanks!
  • 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 $40 until 06/21/18, 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).

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 2018.04.30.Option 31. 5 yoke carries @ 30 yd (15 yd downback) - work up to heaviest carry2. 5 rounds of 5 reps on the axle "clean and press away" - work up to heavy set of 5