The Testify Christmas Chronicle - December 23, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

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

Margherita Claps
Thanks! - you’ve finally ‘cleaned’ all that confusion I had around those lifts and I could never remember which one’s which!

Phil
Ha! You’re very welcome, and I’m glad it was helpful!

TESTIFY ONLINE COACHING

Interested in getting stronger working remotely with one of our Starting Strength Coaches? Click here to book a free intro call and strategy session.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 Key Things to Do AFTER You Lift Weights
What should you be doing after you lift weights so that you get the most out of your strength training? Phil covers 4 actions to take when you finish lifting. Click here to watch.

 

Don't Let This Mistake RUIN Your Deadlift!
“You know the five step deadlift setup, and you’ve memorized it well - stance, grip, shins, chest, and pull. However, you very well might be screwing up…” Click here to read.

 

Blast from the Past: Improve Your Deadlift by FIXING These 3 Errors!
Fix these three errors for a stronger and more efficient deadlift. Phil and Becky explain and demonstrate as Addy, Anna, Milo, and Parker all help out. Click here to watch.

 

Blast from the Past: Cheap & Easy DIY Sled Drag Harness Options
“…you can also get in some great conditioning pulling it, so let’s cover a couple of options to construct a simple and cheap sled drag harness so you don’t have to go out and buy an expensive one…” Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Below are the hours for the weeks of Christmas and New Year's (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Christmas Week (2024)
Tuesday, 12/24/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 12/25/24: Closed
Thursday, 12/26/24: 4:00 p.m. - 7:30 p.m. (closed in the morning)

New Year’s Week (2024-2025)
Tuesday, 12/31/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 01/01/25: Closed
Thursday, 01/02/25: 4:00 p.m. - 7:30 p.m. (closed in the morning)

You can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events as we’ll be posting some 2025 events soon!

THIS WEEK’S CONDITIONING

Option 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” (on Starting Strength).

Compare to 2024.10.21.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2024.09.30.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2024.09.02.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.09.02.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Testify Post - October 21, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video These 3 Easy Fixes Can Blow Up your Squat (plus bonus tip) (click the title to watch):

Art Barkley
Thanks for the very useful tips on squatting! Just one question…how exactly do you define “shoulder width” for foot position? Should your heels be underneath the actual shoulder joint, or underneath the widest point of the shoulders including the width of the deltoids? Thanks!

Phil
You’re very welcome! Roughly speaking, we’re looking for a hip width stance for the deadlift and a shoulder width stance for the squat. This boils down to the heels being about 8 to 12 inches apart in the deadlift, so the squat stance will be a little wider yet.

With that said, “shoulder width“ is simply a good starting point, and as you’ve noticed, the shoulder is not a point and has some width itself (to be fair, so do the heels).

With this in mind, this is an easy thing to accidentally overthink. In lieu of having us or another Starting Strength Coach work with you (which is ideal), simply set up with your heels underneath where you consider your shoulders to be (if you want to, you can tell yourself “heels under armpits“).

Then, assuming you’ve got your toe angle set correctly, simply reach back with your butt, point your chest at the floor and squat down while shoving your knees apart (record yourself on video), and make sure that you’re achieving depth. A stance that is too narrow (for example, hip width) is going to make this difficult, and a stance that is too wide is also going to make this difficult, so you can make small adjustments to your stance over the course of 2 to 3 reps.

Checking out our “Learn to Squat“ video might be useful for you as well: https://youtu.be/iDWIeTVoGG8

TESTIFY ONLINE COACHING

Want to get 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

These 3 Easy Fixes Can Blow Up Your Squat (plus bonus tip)
Want a better, stronger squat? We cover three easy tips to help you out and include a bonus tip as well. Click here to watch.

 

NEVER Make This Belt Mistake Again! (fast fix)
If you use a belt when lifting - and you should - you're going to make this mistake eventually. In this short article, we help you prevent it. Click here to read.

 

Blast from the Past: Lifting Straps | What You're Doing WRONG (and other common mistakes)
Phil covers several common mistakes that new lifters make with lifting straps. He also covers the secret reason straps actually work so well - it's not what you think. Click here to watch.

 

Blast from the Past: Are You Ruining the EASIEST Part of the Deadlift?
Lowering the deadlift back to the ground should be the easiest part of the lift, but for many lifters, this part of the lift causes some series (and unnoticed) problems. Let’s remedy this real quick-like. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, 10/26/24, as we are hosting the annual Testify Fall Classic.

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 Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic is back, 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 for more information.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

  • 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.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

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

  • Click here to register or for more information.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

THIS WEEK’S CONDITIONING

Option 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” (on Starting Strength).

Compare to 2024.08.19.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.07.29.

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.

Compare to 2024.07.01.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2024.07.01.

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

Testify Review - August 19, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Rules of Olympic Weightlifting - How to Avoid Red Lights! (click the title to watch):

Matthew
me frantically watching this so i can explain to my whole family why our country just got the red lights 😭

Phil
Hope it helped!

Matthew
lol BRONZE 🥉🇹🇼. I'll see you in 4 years

TESTIFY ONLINE COACHING

Want to get 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

4 MISTAKES Beginners Make that Experienced Lifters NEVER Do (plus a bonus tip)
Beginner lifters make these 4 mistakes in the squat, press, deadlift, and bench press. We explain and cover how to successfully fix them. Click here to watch.

 

Your Most Important Piece of Training Gear - Part 2 (Lifting Gear Series)
We discuss how to effectively and efficiently use your most important piece of equipment - the training log. This is the 7th article in our "Lifting Gear" series and is Part 2 of the "Training Log" mini-series. Click here to read.

 

Blast from the Past: Power Clean vs Split Clean vs Squat Clean: Which One is BEST?
There are 3 different landing positions for the clean, and each has its own advantages. Barb and Phil explain as Becky demonstrates these 3 different cleans. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong - Part 5
There is ONE correct way to grip the bar in the deadlift, and it's probably not what you think. In the 5th article in our series on fixing the deadlift, Phil explains what's up. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

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 23, 2024

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 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
“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” (on Starting Strength).

Compare to 2024.06.17.

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 2024.05.27.

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

Compare to 2024.04.29.

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 2024.04.29.

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

Testify Tribune - June 17, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video What is a Hang Power Clean? | Olympic Weightlifting Technique (click the title to watch):

adncorotube
Do we hit the bar with the hip on this lift?

Phil
No, in a clean, the bar will brush/contact the thighs. The touch point is roughly the middle of the thigh, but this will vary a little bit based on anthropometry. The snatch is the lift wherein the bar will contact the hips.

adncorotube
Thanks a lot for the explanation.

Phil
You're very welcome.

TESTIFY ONLINE COACHING

Want to get 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

8 Things Successful Lifters Do Before Benching HEAVY (plus BONUS tip)
What should you take care of before a heavy bench press? We cover 8 simple and effective tips - plus 1 bonus tip - when preparing to bench press heavy. Click here to watch.

 

What is a Hang Clean? | Olympic Weightlifting Technique
What is a hang clean? How is it different from a power clean, hang power clean, or clean? We cover it all here in this brief article. Click here to read.

 

Blast from the Past: FIX Your Press | How to Correctly Use the Hips to Press More!
Are you using your hips incorrectly in the press? Is the timing of your throw off? Let's fix it. Click here to watch.

 

Blast from the Past: The Squat: Are You Making This Mistake?
Is your overextended back ruining your squat? In this article, Phil quickly discusses and demonstrates how to solve this problem. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, June 22, as we are hosting the annual Testify Strongman Summer Showdown that day.

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 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.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 23, 2024

  • 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.

Testify Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic is back, 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
“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” (on Starting Strength).

Compare to 2024.04.15.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2024.03.25.

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 2024.02.26.

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 2024.02.26.

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

The Testify Tribune - April 15, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Deadlift - How to Use Your Lats (click the title to watch):

G Doggy
I like the pool noodle cue. I’m gonna try it. Great tip!

Phil
Thanks, and I’m glad you liked it!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? We have a few openings, so if you’re interested, click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

This Mistake is DESTROYING Your Press | 5 Simple Tips to Fix It FAST
Are you making this mistake when you press? Let’s fix it quickly with these 5 simple tips. Click here to watch.

 

Wrist Wraps: THREE Mistakes Every Lifter Should STOP Making
Are you making these 3 common errors with your wrist wraps? Phil helps you fix them quickly. Click here to read.

 

Blast from the Past: The WORST Lifting Shoe? Why You Should NEVER Lift in Chuck Taylors!
Your lifting shoes should support your training, not hinder it. With this in mind, we take a look at the classic Converse Chuck Taylor and see how it holds up as a lifting shoe candidate. Click here to watch.

 

Blast from the Past: Don't be a Noob: Loading the Bar
Don't be a noob, and don't break your foot! Phil covers why we load plates on the bar the way we do. 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.

Testify Barbell MAYhem

  • May 11, 2024

  • Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here for more information.

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 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. 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” (on Starting Strength).

Compare to 2024.02.12.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2024.01.22.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2023.12.25.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2023.12.25.

Testify Source - February 12, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Start Lifting: Learn to Squat (click the title to watch):

PrideNeverDies
Should you use your quads on the way up? It's normal to feel the quads working right?

Phil
You should indeed use your quads, but if you cue yourself to drive your hips up, then your quads will get used as they are responsible for straightening the knees, and the only way for the hips to go up is for the knees to straighten.

In general, think (and cue) movements - not muscle groups. The exception is when you're trying to prevent movement. For example, we cue "tight abs" to help cue the Valsalva maneuver (bracing) before descending into the squat. This helps turn the trunk into a rigid, non-deformable column.

You might feel your quads the next day after squatting, but it's completely normal (and usual) to not feel them when you're actually squatting (unless you're doing something like a set of 20 - which I don't recommend - in which case you'll start to feel a bunch of things get fatigued toward the end).

Think of it like throwing a baseball or shooting a basketball - focus on the movement, not any one muscle group.

PrideNeverDies
wow what a great response I get exactly what you mean, thank you!!! @TestifySC 

Phil
I'm glad it was helpful, and you're welcome!

ARTICLES & VIDEOS

STOP Bench Pressing VERTICALLY! How to Bench Press Correctly
Are you bench pressing in a nice, straight, vertical line? Well . . . don't do that. We cover how and why to bench correctly. Click here to watch.

 

Slippery Lifting Platform?! Use THIS.
A slick lifting platform can cause a lot of problems, so we help you solve this problem simply, quickly, and cheaply. Click here to read.

 

Blast from the Past: Get Stronger . . . Faster! Save Time at the Gym!
You want to get stronger, but you don't have all day to spend at the gym. In just over two minutes, Phil covers how to productively train while saving time at the gym. Click here to watch.

 

Blast from the Past: Looking Down in the Squat
Where should you look when you squat? We address where to look and why we do so. 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.

Free Intro to Squat Session

  • February 17, 2024

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

  • Click here to book your session.

Bring Your Grandparent to Squat Saturday!

  • February 24, 2024

  • Is your grandma or grandpa interested in getting stronger? Bring your grandparent (or parent!) to the gym on February 24!

  • They'll learn how to squat, meet some of our coaches, and it's FREE!

  • If they join Testify, you and they EACH get a $75 discount for 1 month of membership.

  • Click here to register or for more information.

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
“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” (on Starting Strength).

Compare to 2023.12.11.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.11.20.

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

Compare to 2023.10.23.

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 2023.10.23.