Week 2020.01.06

Announcement: Since we are hosting the Testify Barbell Blizzard weightlifting meet on Saturday, 01/11/20, our training hours for that Saturday have been modified, and we’ve expanded our training hours on Friday, 01/10/20, as well. Here are the hours:

Friday, 01/10/20: Normal AM, 3:00 PM - 6:30 PM
Saturday, 01/11/20: 6:00 AM - 8:00 AM

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Mike gets in some quality squats and is not thrown off at all by “The Death of Young Phil,” a contemporary piece created by several - allegedly hilarious- Testify members. #falseallegations #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 28, 2019 at 6:54am PST

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 2019.11.25.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2019.11.11.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2019.10.21.

Option 4
5 rounds:
4 tire flips
8 sledgehammer strikes
6 pull-ups
10 push-ups

Pull-ups and push-ups can be modified – talk to the coaches for options.

Compare to 2019.10.07.