The Testify Morning News - November 11, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Load & Unload the Barbell for the Deadlift (in less than 3 minutes!) (click the title to watch):

B Sykes Beats
Wow the fish hook is a great design, so much more convenient than the clunky deadlift jack

Phil
I certainly can't take credit for the design, but it is indeed a pretty great design!

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 Ways You're Using Your Wrist Wraps Wrong
How should you use your wrist wraps? There are a number of mistakes lifters make without knowing it. We address 4 common errors as well as how to fix them. Click here to watch.

 

Get a Bigger Squat Now with 3 Simple Tips
Phil covers 3 easy and quick ways to improve your squat and start setting new PRs right now. Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your STANCE!
Is your crazy stance ruining your squat? Too narrow? Too wide? In this video - our 5th in a series of Saturday Shorts on fixing the squat - Phil and Mike quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: How to Easily Build a Lifting Platform (and the EASIEST way to cut stall mats)
We show you how to easily build a lifting platform as well as how to quickly and easily cut horse stall mats for your platform without using a utility knife! 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 always 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 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.

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 2024.09.09.

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 2024.08.19.

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

Compare to 2024.07.22.

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 2024.07.22.

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

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!

The Testify Ledger - July 22, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video This Bench Press Fix is a Game-Changer | Starting Strength Coach Explains (click the title to watch):

Kalani Pitmon
Bro my rack where I have my bar set, is a lil too low, and my arms on unrack are basically 90 degree angle almost, but the next height up is too high, Amy tips for unrack

Phil
I posted this in response to your question on the "STOP Doing This!! Your Shoulders are DESTROYING Your Bench Press" video but wanted to post it here too to make it easy to find. I hope it's useful for you.

"In general, it is far better to have the hooks a bit too low than a bit too high as you don't want to finish a set and then run the risk of not getting the bar back into the hooks while in a fatigued state.

As far as the height of the hooks seen in this video, they are different for each lifter, so don't base the height of your hooks on what you see in the video (perhaps I misunderstood the "1 peg lower than in the video" comment, but I wanted to be clear just in case).

If your arms have to be perpendicular to your torso to reach up and unrack the bar, then your hooks are most likely too low (I would say "certainly too low" but I haven't seen you lift in person, so perhaps I'm not correctly envisioning what you're describing). You should be able to reach back slightly as seen by the lifters in this video and still clear the hooks with an inch or two of space when unracking and racking the bar.

Setting up so that you are reaching straight up to unrack the bar (instead of up and back slightly) means you are essentially directly under the hooks, which means that eventually, you'll end up benching up directly into the underside of the hooks, getting trapped under the hooks in the process. This is not a situation you want to be in.

Probably a longer explanation than you were looking for, but I hope it was helpful. I'll post this to the other video that you commented on as well so you can see it in either place."

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

Beginner's Guide to Olympic Weightlifting: Power Jerk vs Squat Jerk vs Split Jerk
In weightlifting (AKA Olympic weightlifting), there are 3 different types of jerk, and each has its unique advantages. We describe and demonstrate each version as well as explain why you might want to perform it. Click here to watch.

 

LIFTING SHOES: The Complete Guide to the Best and WORST Shoes! (Lifting Gear Series)
We cover everything you'll ever want to know about lifting shoes, including what NOT to buy. This is the 5th article in our "Lifting Gear" series. Click here to read.

 

Blast from the Past: Do ONE Thing to Get Stronger and Improve All Your Lifts!
Can ONE cue help all of your lifts? Your squat, deadlift, press, bench press, snatch, and clean-and-jerk? Absolutely. We explain and demonstrate in just a few minutes. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong
Does your deadlift swing away from you? In this first article in our series on correcting your deadlift, Phil covers how to achieve the correct balance in the setup for the pull. 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.

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.

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
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 2024.05.20.

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 2024.04.29.

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

Compare to 2024.04.01.

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 2024.04.01.

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

Testify Newsday - July 1, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Best Way to Put On a Lifting Belt! (and a secret weapon!) (click the title to watch):

Diego Castillo
Have you guys ever pulled a shoulder muscle putting on a weight belt just with your bare hands?

Phil
I have not, and I haven’t heard of any of our members doing that, but that’s a bummer. Most of us use the squat rack to put on the belt as it’s a very easy and effective approach.

Diego Castillo
@TestifySC with a heavy 4-inch belt and externally rotating out to get a tight fit I have at times pulled my shoulder. something gets pulled and I'm left with a dead arm. I'll definitely start using your screwdriver method to put on my belt. It really works.

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

Power Snatch vs Squat Snatch vs Split Snatch: Which Should YOU Do?
In weightlifting (AKA Olympic weightlifting), there are 3 different landing positions for the snatch, and each has its unique advantages. We cover each version as well as why you might want to perform it. Click here to watch.

 

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

 

Blast from the Past: FIX Your Press | Eliminate WEAK Wrists to Press More!
Are bad wrists ruining your press? In this video - our second in the series of Saturday Shorts on fixing the press - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: The Squat: You "Kneed" to Do This
Are your awful knees ruining your squat? In this short article, we address 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 Thursday, 07/04/24, in observance of Independence Day.

Reminder: On the afternoon of Friday, 07/12/24, our training hours will run from 4:00 p.m. - 5:30 p.m. as we are hosting the annual IronFest competition that day. The morning hours remain the same as usual.

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.

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
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 2024.04.29.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2024.04.08.

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.

Compare to 2024.03.11.

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 2024.03.11.

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

Testify Optimist - April 1, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Load & Unload the Barbell for the Deadlift (in less than 3 minutes!) (click the title to watch):

Kyriacos Kesta
Man...the trick with the small plate blew mind.. why didn't I think of that before? I've always been fighting with the bar in between warm up sets to load all these plates.. thanks for the video!

Phil
You’re welcome! And yep, it’s definitely a game changer – I still remember the first time I saw someone do that. And you don’t have to buy anything or make anything.

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

How to Squat with BAD KNEES | Knee Pain? Follow these 9 Tips
Do you have knee pain when squatting? Phil provides 9 tips to help you squat with less pain. Click here to watch.

 

How to Squat: The Setup | STOP Doing This!
Are you getting setup as well as you should be when you squat? In this short article, we cover a common error during the setup process. Click here to read.

 

Blast from the Past: The Rules of Olympic Weightlifting - How to Avoid Red Lights!
Did your lift even count? Know the rules for olympic lifting so that your lifts count on the competition platform! We cover a few basic rules so that you can avoid red lights at the meet. Click here to watch.

 

Blast from the Past: The Deadlift: Follow the Bar
Do you struggle to set the bar back down easily, accurately, and quickly when deadlifting? Here’s a cue to help solve this problem. 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: We will be closed for training on Saturday, 04/06/24, as we are hosting the annual Testify Strengthlifting Challenge.

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 Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge 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.

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.

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 2024.01.29.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2024.01.08.

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

Compare to 2023.12.11.

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 2023.12.11.

The Testify Mirror - March 11, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 10 Simple Tips to Improve Your Weight Lifting (click the title to watch):

knife
I'm at 3 and quarter plates on deadlift and got the bar slipping out of my hands, I use chalk and hook grip, do you have any tips? maybe just strap?

Phil
The mixed grip might be the way to go, but I'd recommend perhaps reviewing the hook grip (we've got a few videos on it) - for starters, make sure that you're middle finger goes over your thumb. The index finger will as well, but the middle finger really has to have purchase on the thumb.

In lieu of that, I'd recommend a mixed grip (AKA alternate grip - one hand prone and one hand supine), and if you don't want to do that, then yep, go with straps. That deadlift has got to keep going up! :-)

knife
@TestifySC ill check em out, thanks

Phil
You're welcome, and here's one of them:
The Hook Grip: HOW to Use It and WHY it Works
https://youtu.be/t9tbc74YqLY

ARTICLES & VIDEOS

10 Simple Tips to Improve Your Weight Lifting
Phil breaks down a quick yet comprehensive list of 10 things you need to know, do, or have when training. Click here to watch.

 

How to Deadlift: Set Your Back the RIGHT Way - Part 1
Do you have a tough time setting your back in flat, rigid extension when you deadlift? In Part 1 of this series, we help you solve this problem. Click here to read.

 

Blast from the Past: The Best Barbell Collars? (They're Not What You Think)
You've got a lot of options for barbell collars out there, but how about one that's simple, cheap, effective, and easy to use? Look no further. Click here to watch.

 

Blast from the Past: How to Warm-up for Lifting Weights: Stop Using Percentages!
Percentages and warm-up charts/apps are the diapers of the lifting world - pretty useful in the beginning, but in the long run, life is a lot better, simpler, and cleaner if we outgrow them. How to do this? 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: We will be closed for training on Saturday, 03/16/24, as we are hosting the annual Testify Leprechaun Lift-off weightlifting meet.

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 Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge 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.

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.

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 2024.01.08.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.12.18.

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 2023.11.20.

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 2023.11.20.