The Testify Chronicle - April 22, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Hook Grip: HOW to Use It and WHY it Works (click the title to watch):

Buono Legnani's Palette
What is stronger? The hook grip of the switch grip? Which grip have been used to set world records in the deadlift?

Phil
They are both very strong, but you will typically see more switch grip than hook grip. Switch grip is more comfortable, and if you have smaller hands or chubbier hands, then hook grip might not be possible.

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting stronger working remotely with one of our Starting Strength Coaches. Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

This Bench Press Fix is a Game-Changer
Are you making this mistake on your bench press? Let’s fix it simply and quickly. Click here to watch.

 

The Mistake That is KILLING Your Deadlift! | How to Set Your Back: Part 4
Is your hideously rounded back wreaking havoc on your deadlift? Let’s fix it fast in Part 4 of this series. Click here to read.

 

Blast from the Past: Motivation is for Suckers. Punch the Clock.
Relying on motivation to keep your training on track? Don't. Motivation is a fickle thing. Habit is where it's at. Click here to watch.

 

Blast from the Past: You WILL Get Weaker . . . So Why Bother?
If you're going to just get weaker eventually, anyway, does training even matter? It does indeed - even more so because of that fact. Phil explains. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: The gym will have modified training hours on Friday, 04/26/24, and Saturday, 04/27/24, as we are hosting the Starting Strength Coaches Conference that weekend.

  • Friday hours: 5:00 a.m. - 12:00 p.m. (no afternoon hours)

  • Saturday hours: 7:00 a.m. - 9:00 a.m.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Strongman Summer Showdown

  • June 22, 2024

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest VI

  • July 12, 2024

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

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 2024.02.19.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2024.01.29.

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

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2024.01.01.

Option 4
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 2024.01.01.

As always, we hope this helps you get stronger and live better!

Testify Express - January 29, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Starting Strength Squat Looks HORRIFYING, Here's Why (click the title to watch):

Mike
I bought Starting Strength by Mark Rippetoe about six years ago. At 70 now, weight 165, I can deadlift 200 and squat 135. That is not a lot of weight I realize, but I lift it clean, multiple reps, and sets. Shoulder surgery over 20 years ago, and a torn bicep my benchpress is laughable but I keep trying. 🙂

Phil
This is great to hear, and keep at it!

ARTICLES & VIDEOS

10 TIPS to Help You DOMINATE the Squat (2 Minutes!)
We cover 10 rules to help you get a bigger, better squat . . . all in 2 minutes. Click here to watch.

 

Use THIS CUE to PR Your Lifts!
Try out this simple cue the next time you're going for a heavy single at the gym or in competition. It just might help you nail that PR you've been chasing. Click here to read.

 

Blast from the Past: Set Your Back Faster and Better for a BIGGER Deadlift!
Do you keep trying over and over again to set your back in the deadlift? Don't do that - it isn't accomplishing what you think it is. Phil explains. Click here to watch.

 

Blast from the Past: Deadlift Tip: Quit Bending Your Arms!
We cover a common (and ridiculous-looking) problem in the deadlift setup and explain how to fix it. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this winter? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Women's Strength Class

  • 6-week class, starts on February 6th

  • Are you interested in learning to lift correctly, getting stronger, and making great friends in the process? If so, come join Starting Strength Coach Barb Mueller and get started on your journey of strength!

  • Tuesdays and Thursdays from 6:00 pm to 7:30 pm

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • Click here to register.

Free Intro to Deadlift Session

  • February 10, 2024

  • Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your session.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

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

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.11.27.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2023.11.06.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2023.10.09.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2023.10.09.

Testify Post-Dispatch - November 6, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video RUGBY PLAYER ANNIHILATES 330 LB x 5 PIN SQUAT!! (click the title to watch):

English with Joe
Why does he rest on the support?

Phil
This is a pin squat; it’s a variation of a regular squat wherein the lifter pauses for a set amount of time - usually 1-2 seconds - before driving the weight back up again. Ideally, the lifter should not relax with the weight on the pins (the pins take only a small amount of the load).

This type of squat removes most (or all) of the stretch reflex and this makes for a harder (i.e., more disadvantaged) squat.

ARTICLES & VIDEOS

Do These FOUR Things When Starting Strength Gets Hard
What should you do when Starting Strength gets hard? Here are 4 steps to follow (plus 3 bonus tips). Click here to watch.

 

Why do I Keep FAILING?!
Are you missing reps? Let's address one potential problem, and it's one that's easy to fix. Click here to read.

 

Blast from the Past: How to Fix Your Deadlift (solve this common error!)
Is your lower back rounding when you deadlift? Phil discusses this error as well as why it's a problem and gives several ways to fix the issue. Click here to watch.

 

Blast from the Past: How to Unrack the Press: Use Your Legs!
Don't derail your press from the start with a weak unracking process - use your legs. Phil explains. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this fall? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 17, 2023

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be a ton of fun, so come on out!

  • Click here to register or for more information.

Testify Christmas Classic

  • December 2, 2023

  • The annual Testify Christmas Classic is back, and you're invited! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

IN OTHER NEWS . . .

This year, Testify Strength & Conditioning will be participating in Samaritan’s Purse Operation Christmas Child event as a way to support our community and beyond!  

Would you like to join us in sending a shoebox filled with gifts and personal items to a child in need this Christmas?  Your shoebox will be an expression of God’s love to a child in need around the world.  Any shoebox will do, fill it with toys, personal care items, school supplies and accessories.  You can choose to make your box specific to a boy or girl ages 2-14 years old. Fill out the envelope (located on the table outside the gym office) and add $10/box for shipping and attach it to your box.  

Check out the table outside the gym office for all the details and how to pack a box.  Our goal is to deliver 20 boxes to a local church drop-off site to be processed and sent out to the children.   Shoeboxes need to be returned to Testify no later than November 13th. 

 If you have any questions please contact Barb at barb.mueller@testifysc.com.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every 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.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2023.09.04.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2023.08.14.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2023.07.17.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2023.07.17.

Testify Herald - August 21, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video A Quick Spin on Oiling Your Barbell (click the title to watch):

No Name
How often should you use 3 in 1 oil on a Texas Power Bar. It's my own bar I use in my garage. I Train 6 days a week. I don't put chalk directly on the bar. So how often should you wipe the chalk off and put the oil down the collars?

Thanks

Phil
I’d recommend brushing the chalk off the bar at the end of each workout. Just use a nylon bristle brush - it’ll take about 30 seconds (this is what our members do as well). You can use a brass bristle brush and apply some 3-in-1 oil to the shaft every month or two (admittedly, we do it less frequently than that), or perhaps once a year if your bar has a coating on it (black zinc, etc). That takes about 3 min or so and is covered here:

Basic Barbell Maintenance 
https://youtu.be/9N-Q-O1H1zE

Putting oil down the interior of the sleeves as in this video is fine with once a year.

ARTICLES & VIDEOS

How to Front Squat: Improve Your Front Rack Position by Doing This!
If your front squat rack position is terrible, and your cleans and front squats are causing you pain and discomfort, try this. Click here to watch.

 

How to Use Wrist Wraps for Lifting Weights (STOP Making these 3 Mistakes!)
How do you correctly use wrist wraps? Where to put them? How tight? What's with the loop? Phil covers the basics as well as how to avoid 3 common errors. Click here to watch.

 

5 Ways You're Ruining Your Bench Press!
Quit making these mistakes when bench pressing! Phil covers 5 common bench press errors as well as how to fix these mistakes. Click here to read.

 

Blast from the Past: How to Use Lifting Straps in 1 Minute!
Save your delicate, baby-soft hands and learn how to use lifting straps in under 1 minute. Click here to watch.

 

Blast from the Past: The Jerk: Landing Positions
We cover the three different landing positions for the jerk as well as the advantages that go with each position. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Deadapalooza takes place this Friday evening (8/25/23), but the gym is still open for training for normal hours . . . you'll just see a lot of deadlifting if you train on Friday evening, or better yet, you can still sign up!

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Women’s Strength Group

  • 8 week class beginning on September 19, 2023. Meets on Tuesdays and Thursdays from 6:00 p.m. to 7:30 p.m.

  • Get stronger with Starting Strength Coach Barb Mueller and Testify coaches Jamie Morrissey and Stephanie Sharp.

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

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.” The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft 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 2023.06.19.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2023.05.29.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2023.05.01.

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 2023.05.01.

Testify Courant - August 14, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Valsalva and Your Deadlift (click the title to watch):

Buono Legnani's Palette
Should the Valsalva maneuver be used with all the exercises, i.e. deadlift, squat, bench press, press, power clean, and even lying tricep extension, pullup, etc. or only when doing deadlifts?

Phil
Yep, all of them.

ARTICLES & VIDEOS

Get Your FIRST Chin-up or Pull-up | 6 Ways to Success!
Want to get your first chin-up or pull-up. We cover 6 ways to help you get it done. Click here to watch.

 

What's the Difference: Snatch vs Hang Snatch vs Power Snatch | FAST & EASY
Snatch, hang snatch, power snatch, hang power snatch . . . in under 3 min! What are the differences between these lifts, and how can we easily remember each one? Click here to watch.

 

Things You Should NEVER Do
Here are a few training-related situations that you should try to avoid. At all costs. Watch out, now. Click here to read.

 

Blast from the Past: DIY Lifting Straps in 1 Minute!
In less than a minute, Phil demonstrates how to make a cheap and practically indestructible pair of lifting straps. Click here to watch.

 

Blast from the Past: Do This . . . NOT This: Lifting Etiquette
Ever gotten a bad hand-off on the bench press or had someone stand in your line of sight while pressing? Phil covers a few key points of lifting etiquette. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Women’s Strength Group

  • 8 week class beginning on September 19, 2023. Meets on Tuesdays and Thursdays from 6:00 p.m. to 7:30 p.m.

  • Get stronger with Starting Strength Coach Barb Mueller and Testify coaches Jamie Morrissey and Stephanie Sharp.

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

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 2023.06.12.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2023.05.22.

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

Indoors:
5-10 rounds:
100 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min

Compare to 2023.04.24.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2023.04.24.

The Testify Morning News - May 22, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):

Josh P
Besides ease of operation, is there any inherent advantage between the variations? Is one preferable to the others based on what muscles are being targeted or what fitness goals are?

Phil
(edited for length)
Below is a quick list - it could be fleshed out more, but it will get you started:

Clean (AKA full clean or squat clean):
This will permit a lifter to lift the most weight, so it's the most common variation seen in competition (although not the only variation).

Power Clean:
This allows you to move a lot of weight (a reasonably high percentage of a full clean) without requiring a lifter to become proficient at receiving the bar in a front squat position. For general training (i.e., general strength training including those who play sports), this is the variation I'd recommend the most. Olympic lifters will still use this variation as well as it provides excellent practice and focus on finishing the pull completely and explosively.

Hang Clean:
This can be especially useful for those who are working on technical aspects of the pull. For example, if someone has an early arm bend, this is easier to fix by shortening the distance of the pull (since you're not pulling from the floor), and then slowly lowering the height of the hang position until you're back to pulling from the floor (only going lower if there's no arm pull).

Hang Power Clean:
This is the simplest of all of them, so it often is the first variation used in teaching a lifter how to clean (we also use it this way). Because it is the simplest, you will also often see this most commonly in high school and college weight rooms because it requires the least coaching - you don't have to coach your lifter how to correctly pull from the floor or how to front squat.

ARTICLES & VIDEOS

Pulling Blocks: What, Why, and DIY vs. Commercial (Which Should YOU Use?)
What are pulling blocks, why are they useful, and should you buy them or make them yourself? We cover it all. Click here to watch.

Most Common Deadlift Error? (It's NOT What You Think)
Are you making this deadlift error? It's extremely common, and it's making your deadlifts a lot harder (and last longer!) than they should be. Let's fix it. Click here to watch.

How to Convert Kilograms to Pounds Fast - Easy Math Trick!
Convert kg to lb fast - and by fast, I mean “in-your-head-faster-than-whipping-out-your-calculator” fast. Fast like you read about. Click here to read.

Blast from the Past: Maximum Acceleration in the Clean! | Olympic Weightlifting
Learn how to put maximal acceleration into your clean. Phil and Becky discuss and demonstrate how to do this. Click here to watch.

Blast from the Past: Mistakes New Lifters Make - Part II
We discuss and demonstrate a few more common mistakes (and how to correct them) in the 2nd edition of the "Mistakes New Lifters Make" series. Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP
Update! The concrete crew has been hard at work (with impressive results!), and as a result, some areas of the parking lot will be restricted for the next 2 weeks.

Reminder: In observance of Memorial Day (Monday, 05/29/23), we will be open for training during our usual morning hours (5:00 a.m. - 9:30 a.m.) that day, but we will be closed that afternoon and evening.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Strongman Summer Showdown

  • June 17, 2023

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

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

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.03.20.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2023.02.27.

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

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2023.01.30.

Option 4
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 2023.01.30.