Thursday 2016.11.17

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Get registered for the 2016 Testify Christmas Classic weightlifting meet! The meet will be held at Concordia High School (click here for map) on Saturday, 12/17/2016, and you can register by clicking here (registration is online only).  Registration ends on 12/10/2016, and those who register by Dec. 1st will receive a Christmas Classic t-shirt, so register soon!Also, with Thanksgiving around the corner, here are the hours for next week:Wednesday, 11/23/16:  Regular hoursThursday, 11/24/16:  ClosedFriday, 11/25/16:  7:00 a.m. - 10:00 a.m.Saturday, 11/26/16:  Regular hours

Scott gets some good work done with some squatting, pressing, and pulling. #lowbarsquat #press #pullups #startingstrength #startingstrengthgym

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on

Conditioning15 min AMRAP of:5 Pull-ups (strict)7 Shoulder-to-Overhead, 65% BW9 KTEYou may kip your pull-ups if strict is not yet possible (choose strict or kipping before you start and stick with that choice through the workout). The shoulder-to-overhead may be press, push press, push jerk, or split jerk (push press is generally the most efficient).Compare to 2015.11.19.FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Wednesday 2016.11.16

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Get registered for the 2016 Testify Christmas Classic weightlifting meet! The meet will be held at Concordia High School (click here for map) on Saturday, 12/17/2016, and you can register by clicking here (registration is online only).  Registration ends on 12/10/2016, and those who register by Dec. 1st will receive a Christmas Classic t-shirt, so register soon!Also, with Thanksgiving around the corner, here are the hours for next week:Wednesday, 11/23/16:  Regular hoursThursday, 11/24/16:  ClosedFriday, 11/25/16:  7:00 a.m. - 10:00 a.m.Saturday, 11/26/16:  Regular hours

Dave continues the fight against muscular atrophy with some heavy pulling #deadlift #startingstrength #startingstrengthgym

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on

Monday 2016.11.14

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Conditioning21-15-9 reps for time of:Power Clean, 135#/95#Slapping/Clapping Push-upsCompare to 2015.11.14.FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Saturday 2016.11.12

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Glenn deadlifts 56 lbs for a set of 5 on day 3 of his linear progression #journeyofstrength #deadlift #startingstrength #startingstrengthgym

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on

Conditioning“Prowler Base” (sled)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” by Matt Reynolds and Stef Bradford (on Starting Strength).FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.