The Voice of Testify - December 18, 2023
/THIS WEEK'S SUBMISSION
From our video The Rules of Olympic Weightlifting - How to Avoid Red Lights! (click the title to watch):
Charlie
Are there any rules for depth?
Phil
Nope - a full snatch (AKA squat snatch), power snatch, and a split snatch are all acceptable at a meet. The same is true for the clean (i.e., squat, power, and split are all fine).
ARTICLES & VIDEOS
Best Christmas Present for a Lifter? I'll Start...
Not sure what to get for the lifter in your life? Perhaps you're getting yourself a Christmas present. Either way, we recommend this option. Click here to watch.
FIVE Squat Mistakes You're Making with Your KNEES...
Phil helps you identify and fix five common mistakes lifters commonly make with their knees when squatting. Click here to read.
Blast from the Past: Why Your Press is WEAK! Fix Your Unrack and Your Grip with this Simple Mnemonic Device.
Struggling with the press? Here's a simple mnemonic device to help you fix your unrack and your grip - it'll pay big dividends. Click here to watch.
Blast from the Past: Bench Press with Short Legs or Back Pain?
Feet barely reach the ground when you bench? Here’s an easy solution for those with shorter legs, and this often helps those who bench with back pain as well. 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
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 (2023)
Saturday, 12/23/23: Regular Hours
Monday, 12/25/23: Closed
Tuesday, 12/26/23: 4:00 p.m. - 7:30 p.m. (closed in the morning)
New Year’s Week (2023-2024)
Saturday, 12/30/23: Regular Hours
Monday, 01/01/24: Closed
Tuesday, 01/02/24: 4:00 p.m. - 7:30 p.m. (closed in the morning)
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 Leprechaun Lift-off
March 16, 2024
Want to join us for the annual Testify Leprechaun Lift-off? Of course you do! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.
Click here to register or for more information.
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.
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 2023.10.16.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2023.09.25.
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 2023.08.28.
Option 4
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.
Compare to 2023.08.28.