Week 2017.07.10

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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 deadline is 07/15/17.
    • 2017 Testify Barbell Bash Weightlifting Meet
      • Date: The 2nd annual Testify Barbell Bash will take place on Saturday, 09/23/17!
      • Location: Concordia High School (click here for map) - practice gym
      • Registration: Click here (registration is online only).
      • Registration Deadline: Registration ends on 09/16/17, and those who register by September 9 will receive a Barbell Bash shirt, so register soon to get that shirt!

    Getting in some work with the yoke and the sled! #strongman #strongwoman #superyoke #sleddrags #startingstrength #startingstrengthgym

    A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on

    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 210 rounds:25 yd yoke carryRest 1 minuteOption 37 min AMReAP of:5 Burpees10 Pull-ups15 Wall Ball Shots, 20#/14#Compare to 2016.07.21.

Week 2017.07.03 - July 4th reminder

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Reminder: We will be closed on Tuesday, July 4th, in honor of Independence Day.Upcoming events:

Week 2017.06.26

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Upcoming events:

This Week's ConditioningOption 1"Prowler Sprint Test"1. Load up a heavier weight.2. Time a 15 yards sprint at 100% intensity.3. Rest 30 seconds.4. Repeat sprint until times slows down 10%.5. Goal is to increase # of sprints under the time standard.Courtesy of Chad Smith ("Prowler Sprint Test") as well as "Death by Prowler" by Matt Reynolds and Stef Bradford (on Starting Strength).Option 25-10 rounds:10 sledgehammer strikes (5R, 5L)50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.05.22.Option 315-12-9-6-3 reps of:Power Cleans, 135#/95#Bar-facing BurpeesCompare to 2016.06.20.FinaleAccumulate 2:00 on your hands - handstand, HS walking, L-sit, dip support, ring dip support, etc.

Week 2017.06.19

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Upcoming events:

  • 2017 Testify Strongman Summer Showdown
    • Date: Saturday, 06/24/17 (the gym will be closed for regular training that day)
    • Location: Testify Strength & Conditioning (that's right, our home turf)
    • Registration: Click here for online registration as well as for more information.
    • Registration Deadline: Registration ends on 06/23/17.

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 of:30 sec ME tire flips30 sec restCompare to 2017.05.15.Option 33 rounds for time of:400m run50 squatsCompare to 2016.06.04.FinaleAccumulate 2:00 on your hands - handstand, HS walking, L-sit, dip support, ring dip support, etc.

Week 2017.06.12

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Upcoming events:

  • 2017 Testify Strongman Summer Showdown
    • Date: Saturday, 06/24/17 (the gym will be closed for regular training that day)
    • Location: Testify Strength & Conditioning (that's right, our home turf)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 06/23/17.
    • Shirt Order Form: If you are not competing but would like to order a shirt (and did not sign up at the gym), click here to sign up for a shirt.  The deadline is Sunday, 06/11/17, so hurry!

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:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2017.05.08.Option 310 minute AMRAP of:10 Burpees15 Squats20 Sit-upsCompare to 2016.06.02.FinaleAccumulate 2:00 on your hands - handstand, HS walking, L-sit, dip support, ring dip support, etc.

Week 2017.06.05

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Upcoming events:

  • 2017 Testify Strongman Summer Showdown
    • Date: Saturday, 06/24/17 (the gym will be closed for regular training that day)
    • Location: Testify Strength & Conditioning (that's right, our home turf)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 06/23/17, and those who register by June 11 will receive an early registration discount and a Testify Strongman Summer Showdown shirt, so register soon to save some dough and get that shirt!

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 28 rounds:4 tire flips50 yd sled push (25 yd down-back)Rest 1 minuteOption 33 rounds AMReAP:1:00 Row0:30 rest1:00 Wall Ball Shots, 20#/14#0:30 rest1:00 Strict Pull-ups0:30 restEach rep or calorie (rowing) counts as as point. Total your points for your score.Compare to 2016.06.23.FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.