Week 2017.10.16

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 this Saturday (10/21/17), 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!

Saturday morning training! #traininghardintheam #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 14, 2017 at 9:14am 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:4 tire flips50 yd sled push (25 yd down-back)Rest 1 minuteCompare to 2017.09.04.Option 37 rounds for time of:7 Box Jumps, 30″/24″7 Slapping Push-upsThese are high box jumps, so be sure to go higher than your usual “metcon box jump height” (which is typically 24″/18″). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar.Compare to 2016.10.17.

Week 2017.10.09

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, 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!

Mackenzie pulls 72 lbs for a set of fahve a few days into her linear progression #journeyofstrength #deadlift #startingstrength #startingstrengthgym #doyourfahves

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 5, 2017 at 5:53pm 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 210 rounds:25 yd yoke carryRest 1 minuteCompare to 2017.08.28.Option 321-15-9 reps for time of:OHS, 135#/95#BurpeesCompare to 2016.10.06.

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.