Week 2017.05.29

Reminder: On Memorial Day (Monday, 05/29/17), we will be open for training during our usual morning hours (i.e., 5 a.m. – 10 a.m.), but we will be closed for the afternoon/evening hours.Upcoming events:

• Cornhusker State Games Powerlifting Meet
  • • Date: Saturday, 07/22/17
    • Location: Lincoln Christian High School, Lincoln, NE (click here for map)
    • Registration: Click here for online registration as well as more information.
    • Registration Deadline:  The discount deadline is 06/21/17.

  Most of the crew from the PL meet at Creighton Prep today . . . minus Tina, Jason, the Sharp clan, and the Swanson clan (as they all had to take off). With the exception of Tyler and Abby, this was everyone's first powerlifting meet, and everyone successfully hit weights they had never lifted before in all 3 lifts (Tyler and Abby also hit PRs in all 3 lifts). Overall, the day was a blast, and amazingly, the meet was pretty darn fast. #powerlifting #PRtheworld #squatbenchdeadlift #startingstrength #startingstrengthgym

  A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on May 27, 2017 at 3:10pm PDT

  This Week's ConditioningOption 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” by Matt Reynolds and Stef Bradford (on Starting Strength).Option 28 rounds:6 tire flips50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.04.24.Option 3"Annie"50-40-30-20-10 reps for time of:Double-undersSit-ups (use an ab mat if available)8:00 capFinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Week 2017.05.22

Announcement: In observance of Memorial Day next week (Monday, 05/29/17), we will be open for training during our usual morning hours that day (i.e., 5 a.m. - 10 a.m.), but we will be closed for the afternoon/evening hours.Also, after the Creighton Prep powerlifting meet this Saturday, the Linkharts are hosting a post-meet shindig at their house - click here for their address, and bring a side!

Lots of benching going on #benchpress #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on May 19, 2017 at 5:16am PDT

This Week’s ConditioningOption 1Sled10-20 x 25 yds EMOM at a weight of your choiceEvery 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.Option 25-10 rounds:10 sledgehammer strikes (5R, 5L)50 yd farmer carry (25 yd down-back)Rest 1 minuteOption 33 rounds for time of:200m run20 Push-ups20 OH Reverse Alternating Lunges, 45#/25#Compare to 2016.05.14.FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Week 2017.05.15

Monday morning training! #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on May 8, 2017 at 8:29pm PDT

This Week’s ConditioningOption 1Sled Pyramid – 4, 5, or 6 tiersGo up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m (a down-back on the 40m course). Rest as needed.For example, Bob does the following (4 tiers):Round 1: Empty sledRound 2: 25#Round 3: 50#Round 4: 75#Round 5: 50#Round 6: 25#Round 7: Empty sledOption 25-10 rounds of:30 sec ME tire flips30 sec restOption 31 minute AMReAP of:BurpeesRest 1 minute2 minute AMReAP of:Abmat Sit-upsRest 1 minute2 minute AMReAP of:Push-upsRest 1 minute2 minute AMReAP of:Box Jumps, 24"/18"Rest 1 minute1 minute AMReAP of:BurpeesCompare to 2016.05.07.FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Week 2017.05.08

Cameron squats 225 for a triple! #doubleplates #lookatalltheplates #lowbarsquat #journeyofstrength #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 26, 2017 at 2:40pm PDT

This Week’s ConditioningOption 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” by Matt Reynolds and Stef Bradford (on Starting Strength).Option 25-10 rounds:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minOption 3For time:Row 1000m25 Push-ups50 Squats25 Push-upsThere is a 12 minute cut-off time, so scale . . . wisely.Compare to 2016.05.05.FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Week 2017.05.01

Upcoming events:

• 2017 Testify Barbell MAYhem Weightlifting Meet
  • Date: Saturday, 05/06/17
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Registration has closed for this event.

Derek gets in some clean-and-jerking in his last day with us before heading on to bigger and better things in Minnesota (not the least of which is his upcoming wedding!) . . . and Abbey photobombs for good measure. We wish Derek the best and many blessings in his new life in Minnesota! #willbemissed

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 21, 2017 at 7:22pm PDT

This Week’s ConditioningOption 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” by Matt Reynolds and Stef Bradford (on Starting Strength).Option 28 rounds:30 sec ME sledge hammer strikes30 sec rest30 sec ME tire flips30 sec restAlternate right-handed vs. left-handed sledge strikes each round (i.e., one round is entirely right-handed, and the next round is entirely left-handed).Option 310 minute AMRAP of:5 Burpees10 Squats20 Sit-upsCompare to 2016.05.02.FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

Week 2017.04.24

Upcoming events:

• 2017 Testify Barbell MAYhem Weightlifting Meet
  • Date: Saturday, 05/06/17
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Click here (registration is online only).
  • Registration Deadline: Registration ends this Saturday (04/29/17), so register soon!

Moving the weights! #benchpress #donttouchmybar #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 16, 2017 at 7:31am PDT

This Week’s ConditioningOption 1Sled10-20 x 25 yds EMOM at a weight of your choiceEvery 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.Option 28 rounds:6 tire flips50 yd farmer carry (25 yd down-back)Rest 1 minuteOption 3For time:800m run20 KB Get-ups, 1.5 pd/1 pd800m runThe get-ups are split up evenly between right hand and left hand, but they may be done in any rep scheme (e.g., 10L-10R, 5L-5R-5L-5R, etc.)Compare to 2016.04.28.FinaleL-sit, 5 x 30 sec