Merry Christmas! (Week 2017.12.25)

Merry Christmas! Just a reminder – here are the hours for the Christmas and New Year holidays:Monday, 12/25/17: ClosedTuesday, 12/26/17: ClosedWednesday, 12/27/17: Regular hoursSaturday, 12/30/17: Regular hoursMonday, 01/01/18: ClosedTuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)Wednesday, 01/03/18: Regular hours

Jacob gets to squatting on Friday morning #welookdown #wheresabbey

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 22, 2017 at 8:40am PST

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 2017.11.13.Option 32 rounds AMReAP of:1:00 Double-unders1:00 Rest1:00 Push Press, 75#/53#1:00 Rest1:00 Sit-ups1:00 Rest1:00 Wall Ball Shots, 20#/14#1:00 RestCompare to 2016.12.29.

Week 2017.12.18

As Christmas and the New Year are coming soon, here are the hours for the holidays:Saturday, 12/23/17: Regular hoursMonday, 12/25/17: ClosedTuesday, 12/26/17: ClosedWednesday, 12/27/17: Regular hoursSaturday, 12/30/17: Regular hoursMonday, 01/01/18: ClosedTuesday, 01/02/18: 4:30 p.m. - 8:00 p.m. (i.e., no morning training)Wednesday, 01/03/18: Regular hours

Good times at the Testify Christmas Party last night after the Testify Christmas Classic weightlifting meet earlier in the day. We have the best group of people...who also happen to whip up up some awesome dishes and desserts. A big thank you goes out to everyone who helped set up and tear down for the meet and/or the party as well as to those who helped ref, load, and run the table at the meet - it is incredibly appreciated! #TestifyChristmasParty #somuchfood

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 17, 2017 at 12:28pm 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 25-10 rounds:10 sledgehammer strikes (5R, 5L)50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2017.11.06.Option 33 rounds for time of:10 Burpees20 Goblet Squats, 45#/30#30 Double-undersCompare to 2016.12.22.

Week 2017.12.11

As Christmas and the New Year are coming soon, here are the hours for the holidays:Saturday, 12/23/17: Regular hoursMonday, 12/25/17: ClosedTuesday, 12/26/17: ClosedWednesday, 12/27/17: Regular hoursSaturday, 12/30/17: Regular hoursMonday, 01/01/18: ClosedTuesday, 01/02/18: 4:30 p.m. - 8:00 p.m. (i.e., no morning training)Wednesday, 01/03/18: Regular hoursUpcoming events:

• 2017 Testify Christmas Classic Weightlifting Meet
  • Date: The 2nd annual Testify Christmas Classic will take place this Saturday (12/16/17)!
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Registration is closed, but come on out to cheer on your fellow lifters!

Abbey and Sunny kick things off with their first squat attempts – both successful! #powerlifting #squatbenchdeadlift #usapl #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 9, 2017 at 8:13am PST

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 2017.10.30.Option 310 minute AMRAP of:5 Burpees10 Squats20 Sit-upsCompare to 2016.12.12.

Week 2017.12.04

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: Registration ends this Saturday (12/09/17), so register soon!

Good training on Saturday morning! #alltheweights #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 2, 2017 at 7:06am PST

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 2017.10.23.Option 32 minute AMReAP of:OHS, 95#/63#Rest 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 minuteCompare to 2016.12.05.

Week 2017.11.27

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

Matt and Marcie . . . an undoubtedly imPRESSive couple #strongcouple #press #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 22, 2017 at 7:09am PST

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 minuteCompare to 2017.10.16.Option 33 rounds AMReAP of:Wall Balls, 20#/14#Box Jumps, 30″/24″TTBPerform each movement for 1 minute, then move to the next movement. Rest 1 minute after each round. Your score is your total number of reps.Compare to 2016.11.21.

Week 2017.11.20

As a reminder, with Thanksgiving coming up, here are the hours for Wednesday - Saturday of this 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!

@noremac75 fights hard for a PR double on the press...and then shows why drinking and lifting don’t mix #PR #walkingishard #thisiswhywecanthavenicethings #startingstrength #press #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 14, 2017 at 1:26pm PST

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 210 rounds:25 yd yoke carryRest 1 minuteCompare to 2017.10.09.Option 321-15-9 reps for time of:Power Clean, 135#/95#Slapping/Clapping Push-upsCompare to 2016.11.14.