Week 2020.10.05

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Some training pics from Tuesday morning: Chris with some deficit deadlifting, Evan conditioning, Joy with some weighted chins, Evan sculpting the abzzz, Chris cleaning, and Kate squatting in preparation for the Testify Fall Classic! #testifystrengthconditioning #startingstrengthaffiliategym #startingstrength #powerlifting #weightlifting

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 29, 2020 at 7:27am PDT

New on the Testify YouTube channel!

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 2020.08.24.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2020.08.10.

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 2020.07.13.

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 2020.07.06.