The Testify News - May 20, 2024
/THIS WEEK'S SUBMISSION
From our video 8 Tips to Breathe & Brace CORRECTLY When Lifting Heavy (Also: #1 Mistake!) (click the title to watch):
Julie Kelly
One of the best videos on bracing! Bear up not down. Great advice for women who've had babies!
Phil
Thank you very much!
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ARTICLES & VIDEOS
8 Tips to Breathe & Brace CORRECTLY When Lifting Heavy (Also: #1 Mistake!)
How and when should you breathe and brace when lifting weights? The process is not complicated, but there's a lot of poor information out there to sift through, so Phil explains it all in this short video. Click here to watch.
What is a Clean (AKA Squat Clean or Full Clean)? | Olympic Weightlifting Technique
What is a clean? How is it different from a power clean or hang clean? What is a squat clean? What is a full clean? We cover it all here in this brief article. Click here to read.
Blast from the Past: Spotting the Bench Press | You're Doing It WRONG!
Spotting the bench press isn't complicated, but people do it wrong all the time. In under 2 minutes, we cover some basic mistakes as well as how to spot the bench correctly. Click here to watch.
Blast from the Past: The Bench Press: You're Forgetting to Do This - Part 1
Forgetting to use your legs when you bench or just not sure how? Phil covers why and how to drive with your legs when benching. Click here to read.
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: In observance of Memorial Day (Monday, 05/27/24), we will be open for training from 7:00 a.m. - 10:00 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 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.
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 2024.03.18.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2024.02.26.
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 2024.01.29.
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 2024.01.29.
As always, we hope this helps you get stronger and live better!