Week 2020.01.13

The Testify Barbell Blizzard weightlifting meet is in the books! It was a great meet, and it was even better since it was hosted at our own gym! As always, a huge thank you goes out to all of the referees, loaders, officials, and those who helped set up and tear down – we could not have done this meet without you. Thank you so much, and if you want to see how much of a difference you make, check out the “before-and-after” photos below!

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Thanks to everyone who helped set up and tear down for yesterday’s Testify Barbell Blizzard weightlifting meet! Thanks to all of you, set up on Friday only took about 2 hours, and putting everything back after the meet on Saturday only took about an hour (including moving platforms, sweeping, mopping, etc.). You people are unbelievable. Pictures of the meet will follow later, but for now . . . #1 —> #2: Transformation of the competition area #3 —> #4: Transformation of the warm up area The rest are some post-set up pics. #wehavethebestpeople #testifystrengthandconditioning #testifybarbellblizzard #startingstrengthaffiliategym #weightlifting #startingstrength #usaweightlifting

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jan 12, 2020 at 6:53am PST

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 2019.12.02.

Option 2
Bike/row:
12 min TT
Score = distance

Compare to 2019.11.18.

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 2019.10.28.

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

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2019.10.14.