Testify Bulletin - August 28, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video How to Use Wrist Wraps for Lifting Weights (STOP Making these 3 Mistakes!) (click the title to watch):

Eric
How would someone know it’s time to consider wrists straps?

Phil
If someone’s been training for a few months, I would recommend them for use on the press and the bench press by then.

Eric
Thanks for the reply! I got proper shoes and a belt first thing when I ran SS LP. It’s been well over a few months since then so I think I’ll give wrist straps a shot.

Phil
You're welcome, and wearing them is much like wearing a belt for the first time. We could describe it as "uncomfortably tight" at first, but it will just feel correct after a few sessions. Using them on your last warm-up and then your work sets is a solid approach.

Eric
Picked up wrist straps for my heavy bench today. Did a new 5RM PR and the straps felt great! Took them off for back off sets and really noticed the difference. Felt like I spent extra mental energy trying to keep my naked wrists straight. Thanks again for the great video and advice!

Phil
Congrats on the PR, and I’m glad to hear the wraps worked out well for you!

ARTICLES & VIDEOS

When to Start Lifting Weights (and why THIS is the WORST idea)
When should you start training? Specifically, what day of the week should you start on? And what's the WORST possible thing to do? Click here to watch.

 

BEST Strategy to Squat More Weight (2 Simple Actions)
Want to squat more weight? Of course you do. Here's how. Click here to watch.

 

7 Ways You're Ruining Your Press: Part 1
Quit making these press mistakes! In Part 1 of this series, we cover 4 common press errors as well as how to fix them. Click here to read.

 

Blast from the Past: What NOBODY Tells You About Your First Lifting Meet!
Thinking about doing your first powerlifting, weightlifting, strengthlifting, or strongman competition? Phil gives the most important tip you'll ever get. Click here to watch.

 

Blast from the Past: Knee Sleeves: What, Why, Where, and When!
Phil covers the basics of knee sleeves - what they are, why you use them, when to use them, and how to use them. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Congratulations to everyone who competed at this past Friday's Deadapalooza and thank you so much to everyone who helped out! Judges, loaders, table officials, those who helped set up and tear down - you all were great, and we couldn't have wonderful events like this without you!

Reminder: We will be closed for training on Monday, 09/04/23, in observance of Labor Day.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Women’s Strength Group

  • 8 week class beginning on September 19, 2023. Meets on Tuesdays and Thursdays from 6:00 p.m. to 7:30 p.m.

  • Get stronger with Starting Strength Coach Barb Mueller and Testify coaches Jamie Morrissey and Stephanie Sharp.

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 17, 2023

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be a ton of fun, so come on out!

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.06.26.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2023.06.05.

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 2023.05.08.

Option 4
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.

Compare to 2023.05.08.

Testify Herald - August 21, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video A Quick Spin on Oiling Your Barbell (click the title to watch):

No Name
How often should you use 3 in 1 oil on a Texas Power Bar. It's my own bar I use in my garage. I Train 6 days a week. I don't put chalk directly on the bar. So how often should you wipe the chalk off and put the oil down the collars?

Thanks

Phil
I’d recommend brushing the chalk off the bar at the end of each workout. Just use a nylon bristle brush - it’ll take about 30 seconds (this is what our members do as well). You can use a brass bristle brush and apply some 3-in-1 oil to the shaft every month or two (admittedly, we do it less frequently than that), or perhaps once a year if your bar has a coating on it (black zinc, etc). That takes about 3 min or so and is covered here:

Basic Barbell Maintenance 
https://youtu.be/9N-Q-O1H1zE

Putting oil down the interior of the sleeves as in this video is fine with once a year.

ARTICLES & VIDEOS

How to Front Squat: Improve Your Front Rack Position by Doing This!
If your front squat rack position is terrible, and your cleans and front squats are causing you pain and discomfort, try this. Click here to watch.

 

How to Use Wrist Wraps for Lifting Weights (STOP Making these 3 Mistakes!)
How do you correctly use wrist wraps? Where to put them? How tight? What's with the loop? Phil covers the basics as well as how to avoid 3 common errors. Click here to watch.

 

5 Ways You're Ruining Your Bench Press!
Quit making these mistakes when bench pressing! Phil covers 5 common bench press errors as well as how to fix these mistakes. Click here to read.

 

Blast from the Past: How to Use Lifting Straps in 1 Minute!
Save your delicate, baby-soft hands and learn how to use lifting straps in under 1 minute. Click here to watch.

 

Blast from the Past: The Jerk: Landing Positions
We cover the three different landing positions for the jerk as well as the advantages that go with each position. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Deadapalooza takes place this Friday evening (8/25/23), but the gym is still open for training for normal hours . . . you'll just see a lot of deadlifting if you train on Friday evening, or better yet, you can still sign up!

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Women’s Strength Group

  • 8 week class beginning on September 19, 2023. Meets on Tuesdays and Thursdays from 6:00 p.m. to 7:30 p.m.

  • Get stronger with Starting Strength Coach Barb Mueller and Testify coaches Jamie Morrissey and Stephanie Sharp.

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

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.” 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 2023.06.19.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2023.05.29.

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

Compare to 2023.05.01.

Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row

Rest 1 minute after the first row and after each sled push.

Compare to 2023.05.01.

Testify Courant - August 14, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Valsalva and Your Deadlift (click the title to watch):

Buono Legnani's Palette
Should the Valsalva maneuver be used with all the exercises, i.e. deadlift, squat, bench press, press, power clean, and even lying tricep extension, pullup, etc. or only when doing deadlifts?

Phil
Yep, all of them.

ARTICLES & VIDEOS

Get Your FIRST Chin-up or Pull-up | 6 Ways to Success!
Want to get your first chin-up or pull-up. We cover 6 ways to help you get it done. Click here to watch.

 

What's the Difference: Snatch vs Hang Snatch vs Power Snatch | FAST & EASY
Snatch, hang snatch, power snatch, hang power snatch . . . in under 3 min! What are the differences between these lifts, and how can we easily remember each one? Click here to watch.

 

Things You Should NEVER Do
Here are a few training-related situations that you should try to avoid. At all costs. Watch out, now. Click here to read.

 

Blast from the Past: DIY Lifting Straps in 1 Minute!
In less than a minute, Phil demonstrates how to make a cheap and practically indestructible pair of lifting straps. Click here to watch.

 

Blast from the Past: Do This . . . NOT This: Lifting Etiquette
Ever gotten a bad hand-off on the bench press or had someone stand in your line of sight while pressing? Phil covers a few key points of lifting etiquette. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Women’s Strength Group

  • 8 week class beginning on September 19, 2023. Meets on Tuesdays and Thursdays from 6:00 p.m. to 7:30 p.m.

  • Get stronger with Starting Strength Coach Barb Mueller and Testify coaches Jamie Morrissey and Stephanie Sharp.

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

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 2023.06.12.

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 2023.05.22.

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

Indoors:
5-10 rounds:
100 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min

Compare to 2023.04.24.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2023.04.24.

Testify Globe - August 7, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video The Deadlift: Use Your Knees, Baby! (click the title to watch):

Buono Legnani's Palette
Is the deadlift a pushing or a pulling exercise?

Phil
It is typically classified as a pulling movement (it requires a tension grip as opposed to a compression grip; i.e., a grip that is good for pulling on something rather than pushing on something). With that said, it is still a very useful cue to think “push the floor“ at the start of the movement. In other words, it is classified as a pulling movement due to the grip, but the “push the floor“ cue applies to the movement of the knees.

ARTICLES & VIDEOS

How to Get a Bigger Squat EFFORTLESSLY | 4 Mindset Shifts
Want to get a bigger, stronger squat? Here are 4 simple mindset shifts that will help. Click here to watch.

 

This is KILLING Your Deadlift: 2 Errors . . . 1 Solution! | EASY and FAST
Are these two errors destroying your deadlift? Find out and fix them in under 2 minutes. Click here to watch.

 

5 WORST Breathing & Bracing Mistakes Lifters Don't Know They Are Making
We help you identify and fix several common mistakes regarding breathing and bracing (i.e., the Valsalva maneuver) when lifting. Click here to read.

 

Blast from the Past: How to Start Lifting: Your First Workout
In this episode of the "How to Start Lifting" series, Phil helps you through your first workout (actually, your first two workouts!) and talks about how to make progress from there. Click here to watch.

 

Blast from the Past: Setting Down the Deadlift
Are you setting down your deadlift inefficiently? Don’t make it more complicated than it needs to be – let’s fix it real fast. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

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 2023.06.05.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2023.05.15.

Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2023.04.17.

Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min

Compare to 2023.04.17.

Testify Union - July 31, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Knee Sleeves: What, Why, and When (click the title to watch):

5.7 hemi
Do the knee sleeves affect quad activation in the squat? I'd imagine if they're aiding knee extension they would take away from the workload on the quads.

Phil
Nah - knee sleeves will provide some compression and warmth for the joint, which makes things more comfortable, but they're not providing an appreciable amount of assistance to knee extension.

Now, knee wraps, on the other hand, specifically the competition version (read: rather thick and extremely tight and restrictive) used by equipped powerlifters will absolutely aid in knee extension. As they stretch on the descent, they store potential energy, which is then used to come back up out of the hole. Of course, this is the point of such a wrap as they are legal in equipped powerlifting (as opposed to raw powerlifting, where only knee sleeves are permitted) and help lift more weight.

Even with this in mind, competition knee wraps won't necessarily reduce quad activation because the lifter will simply lift more weight. Simplistic example here with an arbitrary numbers, but I think it will do the job: 90% "quad activation" without knee sleeves = 400 lb squat while 90% "quad activation" with knee sleeves = 450 lb squat since the sleeves provide the extra 50 lb.

And . . . all this said, we don't train anyone who does equipped powerlifting at Testify, but you'll recognize competition wraps at a meet right away - it visibly affects how stiff someone's knees look when they walk.

Short version: I'd recommend knee sleeves, and I'd stay away from competition wraps unless you want to do equipped powerlifting. (Training wraps are fine - they're thinner than competition wraps and will function like knee sleeves.)

Sorry for the long answer.

Viraj V
nicely explained

Phil
Thanks very much.

ARTICLES & VIDEOS

The BEST Conditioning Tool NOBODY Uses
What's the most effective conditioning tool that people hardly ever use? Learn what it is, why it's so effective, how to program its use, and pick up some sample workouts as well. Click here to watch.

 

Training When It's HOT: 11 Lifting Tips in 4 Minutes
How to handle training when it's hot? Phil gives you 11 tips in less than 4 minutes. Click here to watch.

 

Easy Setup for Deadlift, Snatch, & Clean
Phil teaches you how to setup for your deadlift, snatch, and clean in a manner that is simple, efficient, and consistent. Click here to read.

 

Blast from the Past: 5 Ways You're Ruining Your Deadlift!
Quit making these mistakes when deadlifting! We cover 5 common deadlift errors and also cover how to fix these mistakes. Click here to watch.

 

Blast from the Past: The Clean: Landing Positions
Phil covers the three different landing positions for the clean as well as the advantages that go with each position. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2023.05.29.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2023.05.08.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2023.04.10.

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 2023.04.10.

Testify Journal - July 24, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Barbell Rings and the Different Types of Barbells (click the title to watch):

J Tabaka
Do you put your outside finger covering the rings or keep the ring free of hands/fingers?

Phil
I'm assuming that you're referring to the bench press and the powerlifting rings, but correct me if I'm wrong. In the bench, the rings determine the maximum width grip that is permitted in competition, so the widest you can go is with the index fingers on the rings (a narrower grip is just fine).

If you're asking where to place your hands on the bench press for general strength training, then I'd recommend taking a grip that sets you up for vertical forearms (as seen from someone standing by your feet or by your head) when the bar touches your chest. We cover this a bit more in this video (specifically at about the 2:45 mark):

How to Start Lifting | Learn to Bench Press
https://youtu.be/edsQRczKn2Y

Hope this helps!

ARTICLES & VIDEOS

Why THIS is the Most Important Supplement for Building Muscle
The best supplement for strength? It's not what you think. Click here to watch.

 

Knowing This About the Bench Press Will CHANGE YOUR LIFE!
Want to improve your bench press? Make sure you're doing this . . . and not that. Click here to watch.

 

3 Ways You're Ruining Your Squat!
Quit making these mistakes when squatting. We cover 3 common squat errors as well as how to fix these mistakes. Click here to read.

 

Blast from the Past: Slippery Bench? 10 Second Fix!
Are you slipping and sliding when you bench press? Let’s fix it fast. Click here to watch.

 

Blast from the Past: The Deadlift: Sock it to Me, Baby
Want an easy way to improve your deadlift? Phil really socks it to you with this tip. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.05.22.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2023.05.01.

Option 3
Outdoors:
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
8 rounds:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2023.04.03.

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 2023.04.03.