Week 2017.10.02

Upcoming events:

• 2017 USSF Fall Classic
  • Date: Saturday, 10/28/17
  • Location: Concordia High School (click here for map) - mezzanine and weight room
  • Registration: Click here (registration is online only).
  • Registration Deadline: Registration ends on 10/21/17, but a shirt is included with your registration if you register by 10/07/17, so register soon!
• 2017 Testify Christmas Classic Weightlifting Meet
  • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Click here (registration is online only).
  • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

Abbey knocks out some pull-ups (it's probably worth noting that she did get higher than this – poor timing on the photo) #allthepulls #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 28, 2017 at 9:42am 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 minuteCompare to 2017.08.21.Option 33 rounds for time of:400m run21 KB Swings, 1.5 pd/1 pd21 Push-ups15 min capCompare to 2016.10.03.

Week 2017.09.25

Upcoming events:

• 2017 USSF Fall Classic
  • Date: Saturday, 10/28/17
  • Location: Concordia High School (click here for map) - mezzanine and weight room
  • Registration: Click here (registration is online only).
  • Registration Deadline: Regular registration rate ends this Saturday (09/30/17), and after that, the late registration rate kicks in, so register soon to save some dough!
• 2017 Testify Christmas Classic Weightlifting Meet
  • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Click here (registration is online only).
  • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

Tyler hits his 2nd CJ attempt at 107 kg at today's Testify Barbell Bash WL meet. It's probably worth noting that Tyler was doing this meet mostly for fun (no taper or anything fancy), so with that in mind, he set PRs on both his back squat (5 RM) last night and deadlift (5 RM) this morning before the meet..and still competed. #allthelifts #donttrythisathomekids #PRtheworld #TestifyBarbellBash

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 23, 2017 at 4:35pm 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:10 sledgehammer strikes (5R, 5L)50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.08.14.Option 3“Annie”50-40-30-20-10 reps for time of:Double-undersSit-ups (use an ab mat if available)8:00 cap

Week 2017.09.18

Upcoming events:

• 2017 Testify Barbell Bash Weightlifting Meet
  • Date: The 2nd annual Testify Barbell Bash will take place this Saturday (09/23/17)!
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Registration has ended for this event, but come on out and support your fellow lifters!
• 2017 USSF Fall Classic
  • Date: Saturday, 10/28/17
  • Location: Concordia High School (click here for map) - mezzanine and weight room
  • Registration: Click here (registration is online only).
  • Registration Deadline: Regular registration rate ends on 09/30/17 (after that, the late registration rate kicks in), so register soon to save some dough!

Pressing while smiling…how does Ryan do it? #Press #StartingStrength #StartingStrengthGym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 15, 2017 at 4:45pm 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 of:30 sec ME tire flips30 sec restCompare to 2017.08.07.Option 3Option AFor time:800m run50 Push-ups100 Squats800m runOption BFor time:400m run25 Push-ups50 Squats400m run12:00 capCompare to 2017.09.29.

Week 2017.09.11

Upcoming events:

• 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, so register soon!
• 2017 USSF Fall Classic
  • Date: Saturday, 10/28/17
  • Location: Concordia High School (click here for map) - mezzanine and weight room
  • Registration: Click here (registration is online only).
  • Registration Deadline: Regular registration rate ends on 09/30/17 (after that, the late registration rate kicks in), so register soon to save some dough!

Rob and the 2.0 for 5 x 5. What are you doing on October 28? Join Rob for the USSF Fall Classic! Register by the end of the month to avoid the late registration rate! (Registration link in profile) #press #ussffallclassic #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 7, 2017 at 4:32pm 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 25-10 rounds:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2017.07.31.Option 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 2016.09.26.

Week 2017.09.04

Reminder: Please note that the gym will be closed on Monday, 09/04/17, in observance of Labor Day.Upcoming events:

• 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!
• 2017 USSF Fall Classic
  • Date: Saturday, 10/28/17
  • Location: Concordia High School (click here for map) - mezzanine and weight room
  • Registration: Click here (registration is online only).
  • Registration Deadline: Regular registration rate ends on 09/30/17 (after that, the late registration rate kicks in), so register soon to save some dough!

@masharp64 tests out the new harness...with a little help from Ollie...and @andylinkhart (video credit goes to @kclough444) #sledpulls #sleddrags

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 1, 2017 at 10:28am PDT

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 28 rounds:4 tire flips50 yd sled push (25 yd down-back)Rest 1 minuteCompare to 2017.07.24.Option 3Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:1 Power Clean1 Front Squat1 Push Press/Jerk1 Back Squat1 Push Press/Jerk from behind the neckGo heavy, but also remember that the goal is to complete 1 round every 30 seconds for the whole 10 minutes. Your score is recorded as "X/Y," where X = # of rounds completed every 30 seconds and Y = # of rounds completed for the remainder of the 10 minute period.Two other notes:

1. For a round to be successful, once the barbell leaves the deck for the power clean, it may not return to the deck until the end of the round.
2. Be sure to stand up fully from the power clean before beginning your front squat.

Compare to 2016.08.25.

Week 2017.08.28

Announcement: Please note that the gym will be closed on Monday, 09/04/17, in observance of Labor Day.Upcoming events:

• 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!
• 2017 USSF Fall Classic
  • Date: Saturday, 10/28/17
  • Location: Concordia High School (click here for map) - mezzanine and weight room
  • Registration: Click here (registration is online only).
  • Registration Deadline: The early registration discount deadline is this Thursday (08/31/17), so register soon to save some dough!

Some good training on Saturday morning! #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 12, 2017 at 6:47am 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 210 rounds:25 yd yoke carryRest 1 minuteCompare to 2017.07.10.Option 32 rounds for time of:25 Pull-ups25 Push-ups25 Sit-ups25 SquatsCompare to 2016.08.22, or if you've ever performed "Half-Angie," compare your time from this workout to that one.