Week of 2022.12.05

/ Testify Strength & Conditioning/

The annual Testify Christmas Classic was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, referees, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

In addition, thank you to everyone who came out afterward for the annual Christmas party, and an ESPECIALLY big thank you goes to Cameron, Jamie, and Brianne for organizing this shindig! We have the best members at Testify, and it was wonderful getting to hang out with you!

This Week’s Conditioning

Option 1
”Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2022.10.03.

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 2022.09.12.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2022.08.15.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2022.08.15.