Friday 2016.11.18

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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

When Julie started not too long ago, she had very restricted shoulder flexibility due to having a frozen shoulder, and the prospect of getting both hands on the bar during a squat seemed very far off indeed. Within days of starting a strength program of squatting, pressing (overhead and bench), and pulling (deadlifting and eventually rows), Julie's shoulder showed marked signs of improvement, and it has kept getting better each week. Julie recently set a PR by being able to get both hands on the bar during her back squat for the first time, and she keeps getting stronger and more flexible each day. Way to go Julie! #barbellsarebigmedicine #strengthquest #startingstrength #startingstrengthgym

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

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

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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.