Testify Herald - September 30, 2024
/THIS WEEK'S SUBMISSION
From our video 3 Habits that Instantly Boost Your Deadlift (click the title to watch):
Art Barkley
Another excellent tutorial! Much appreciated. I tried your idea of “bowing to the floor and looking for my mid foot” and it really helped, particularly on the 4th and 5th reps. Thank you!
Phil
That's great to hear, and you're welcome!
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ARTICLES & VIDEOS
3 Habits that Instantly Boost Your Deadlift
Phil covers 3 habits that will improve your deadlift and add weight to the bar immediately. Click here to watch.
What You Should NEVER Do When Pressing!
Is your bar path all sorts of terrible when you press? It's destroying your press. Here are 3 simple cues to help you fix it. Click here to read.
Blast from the Past: Power Jerk vs Squat Jerk vs Split Jerk: Which One is BEST?
There are 3 different types of jerk, and each has its own advantages and disadvantages. Phil and Becky explain and demonstrate the power jerk, squat jerk, and split jerk. Click here to watch.
Blast from the Past: The Box Squat: What, How, and Why
What are box squats, how do you perform them, and why might a lifter do them? Phil explains. Click here to read.
“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!
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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.
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.
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 Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. 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 2024.07.29.
Option 2
Bike/Row for 9 rounds:
1 min on
1 min off
Record distance for each round.
Compare to 2024.07.08.
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 2024.06.10.
Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute
This can also be done in a group of three where the sledder determines how long the other two people row and rest.
Compare to 2024.06.10.
As always, we hope this helps you get stronger and live better!