The Testify Journal - December 30, 2024
/THIS WEEK'S SUBMISSION
From our video 4 Simple Exercises to Get Stronger, Feel Better, and Have More Energy in 2025 (click the title to watch):
Ken Freeman
The real world examples helped. Sitting and standing, picking up a laundry basket, etc. I can visualize those to understand the movements. Thanks.
Phil
You’re very welcome, and I’m glad the examples helped!
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ARTICLES & VIDEOS
11 Mistakes that Make Your Squat Look Like GARBAGE
Phil covers 11 common squat errors and how to fix them so you can have a stronger and more efficient squat. Click here to watch.
DISASTROUS Weight Lifting Accident (don't let this happen...)
“…but it might keep you from some broken toes or even teeth…One of the more disastrous mistakes you can make in the weight room is that of…” Click here to read.
Blast from the Past: Starting Strength Does NOT Work . . . I Keep FAILING!
The Starting Strength novice linear progression doesn't work…forever. Phil discusses the common problem of trying to stick with the NLP too long as well as how to avoid a constant merry-go-round of resets. Click here to watch.
Blast from the Past: Conditioning with the Sled or Prowler
“…with this in mind, today we’re going to cover a few simple options for actually using the sled to get some conditioning done.” Click here to read.
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WHAT'S COMING UP
Reminder: Below are the hours New Year's week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.
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”
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 2024.10.28.
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 2024.10.07.
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 2024.09.09.
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 2024.09.09.
As always, we hope this helps you get stronger and live better!
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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.
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