Week 2017.11.13

Announcement: With Thanksgiving around the corner, here are the hours for that holiday week:Wednesday, 11/22/17: Regular hoursThursday, 11/23/17: ClosedFriday, 11/24/17: 7:00 a.m. – 10:00 a.m.Saturday, 11/25/17: Regular hoursUpcoming events:

• 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: Registration by 12/02/17 to guarantee your shirt (registration ends on 12/09/17), so register soon!

Husband-and-wife duo Brian and Pam wrap things up with some deadlifting #deadlift #journeyofstrength #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 9, 2017 at 9:16am PST

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:6 tire flips50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.10.02.Option 310 minute AMRAP of:5 Slapping/Clapping Push-ups7 Box Jumps, 24″/18″10 Reverse Alternating Lunges20 Double-unders (be sure to bring your rope!)Compare to 2016.11.10.

Week 2017.11.06

Upcoming events:

• 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 11/07/17, so register soon to save some dough and get a sweet shirt!

April pulls 210 for a PR set of 5, Max pulls 360 for a PR set of 5, and Max benches 242.5 for a 1, 2, and 3 rep PR. #PRcity #TestifyOnlineCoaching #strongcouple #deadlift #benchpress #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 4, 2017 at 11:29am 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 minuteCompare to 2017.09.25.Option 35 rounds for time of:5 HSPU15 KB Swings, 2 pd/1.5 pd25 Sit-ups (ab mat)Compare to 2016.11.03.

Week 2017.10.30

The 2017 USSF Fall Classic is in the books, and it was a great day! Lots of PRs were set, and many congratulations go out to everyone who stepped onto the platform to compete this past Saturday. Also, thank you to those of you who helped out at the meet - setup, teardown, judging, spotting, loading, scoring, announcing - without you, this meet wouldn't be possible. Finally, thank you to those who came out to support and cheer on the lifters - you all made it a fun day for the lifters on the platform. Join us in the spring for the 2018 USSF Challenge!Upcoming events:

• 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!

Many congratulations and thank yous go out to everyone who competed at yesterday’s 2017 USSF Fall Classic as well as to those who judged, loaded, spotted, ran cards/computers, etc - it was a great meet, and lots of PRs were set. We will see y’all in the spring for the Challenge...or perhaps earlier at Nationals! #ussffallclassic #startingstrength #startingstrengthgym #squatpressdeadlift #squatpresspull

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 29, 2017 at 9:27am 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 restCompare to 2017.09.18.Option 33 rounds AMReAP:1 min Row1 min rest1 min DB Thruster, 45#/30# (per DB)1 min rest1 min Strict Pull-ups1 min restEach rep or calorie (rowing) counts as as point. Total your points for your score.Compare to 2016.10.27.

Week 2017.10.23

Upcoming events:

• 2017 USSF Fall Classic
  • Date: The Fall Classic is this Saturday (10/28/17)!
  • Location: Concordia High School (click here for map) - mezzanine and weight room
  • Registration: Registration has ended for this event, but come on out to support your fellow lifters!
• 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!

Jacob approaches the 300 mark as he pulls 295 for two triples #deadlift #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 19, 2017 at 8:20pm 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 minCompare to 2017.09.11.Option 33 rounds for time of:10 Clean-and-Jerks, 135#/95#10 BurpeesPower cleans and power jerks/push presses are acceptable.Compare to 2016.10.20.

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.