Week 2019.10.14

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If you don’t get our monthly newsletter or simply didn’t read all the way to the end, you might have missed out on the following: - - - “We've decided to close our doors . . . at our current location! - - - About three and a half years ago, Testify Strength & Conditioning opened up for training at our current location on 149th Street. Since then, we've grown tremendously thanks to all of you, and because of that, it's time to move to a bigger location! Our new (and larger!) gym will be located at 14505 Grover Street #117, which is located in the same business park as our current gym. While we are still nailing down the timing of the move, we can tell you that we expect it to take place in December. How about that for a merry Christmas?! More details will be available in the coming weeks, but feel free to ask Phil or Barb if you have any questions (e.g., "Will there be showers? Will there?!") Thank you all so much for being a part of Testify!” #testifystrengthandconditioning #gymgainz #startingstrengthaffiliategym #startingstrength @startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 12, 2019 at 1:50pm PDT

This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of “Prowler Sprint Test” (on JTS) as well as “Death by Prowler” (on Starting Strength).

Compare to 2019.09.02.

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 2019.08.19.

Option 3
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2019.08.05.

Option 4
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Push sled slow for recovery. Score is slowest row.

Compare to 2019.07.15.