The Testify Christmas Chronicle - December 23, 2024
/THIS WEEK'S SUBMISSION
From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):
Margherita Claps
Thanks! - you’ve finally ‘cleaned’ all that confusion I had around those lifts and I could never remember which one’s which!
Phil
Ha! You’re very welcome, and I’m glad it was helpful!
TESTIFY ONLINE COACHING
Interested in getting stronger working remotely with one of our Starting Strength Coaches? Click here to book a free intro call and strategy session.
Get Stronger. Live Better. Start today.
ARTICLES & VIDEOS
4 Key Things to Do AFTER You Lift Weights
What should you be doing after you lift weights so that you get the most out of your strength training? Phil covers 4 actions to take when you finish lifting. Click here to watch.
Don't Let This Mistake RUIN Your Deadlift!
“You know the five step deadlift setup, and you’ve memorized it well - stance, grip, shins, chest, and pull. However, you very well might be screwing up…” Click here to read.
Blast from the Past: Improve Your Deadlift by FIXING These 3 Errors!
Fix these three errors for a stronger and more efficient deadlift. Phil and Becky explain and demonstrate as Addy, Anna, Milo, and Parker all help out. Click here to watch.
Blast from the Past: Cheap & Easy DIY Sled Drag Harness Options
“…you can also get in some great conditioning pulling it, so let’s cover a couple of options to construct a simple and cheap sled drag harness so you don’t have to go out and buy an expensive one…” Click here to read.
TESTIFY BEANIES ARE AVAILABLE!
Represent your favorite gym - even when it's cold outside!
And, it gets better - you can choose your beanie from EIGHT different colors!
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 (2024)
Tuesday, 12/24/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 12/25/24: Closed
Thursday, 12/26/24: 4:00 p.m. - 7:30 p.m. (closed in the morning)
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. 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 2024.10.21.
Option 2
Bike/Row for 9 rounds:
1 min on
1 min off
Record distance for each round.
Compare to 2024.09.30.
Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute
Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute
Compare to 2024.09.02.
Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.
Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)
Compare to 2024.09.02.
As always, we hope this helps you get stronger and live better!
Whenever you want even more Testify in your life, here are some free resources:
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
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.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.