Week 2018.03.26

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Upcoming events:

    • 2018 Omaha Strengthlifting Challenge
      • Date: Saturday, 04/14/18
      • Location: Concordia High School (click here for map) - mezzanine and weight room
      • Registration: Click here (registration is online only).
      • Registration Deadline: Registration ends on 04/07/18, and there are only 7 spots left as of this posting, so register soon!
      • Not competing but still want to order a shirt? Click here if you're a member of Testify Strength & Conditioning!
    • 2nd annual Testify Barbell MAYhem Weightlifting Meet
      • Date: Saturday, 05/05/18
      • Location: Concordia High School (click here for map) - practice gym
      • Registration: Click here (registration is online only).
      • Registration Deadline: The regular registration rate ends on Saturday, 04/21/18, so register soon to save yourself some moula and get yourself a shirt. Also, our most recent weightlifting meet (i.e., the Leprechaun Lift-off) sold out before the regular registration deadline, so that's even more reason to hurry up and get signed up!
      • Not competing but still want to order a shirt? Click here if you're a member of Testify Strength & Conditioning!

Tom Oehler pulls 475 lbs for a PR double! #firefighterstrong #TestifyOnlineCoaching

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

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 28 rounds:6 tire flips50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to the 2018.02.12.Option 35 rounds:15 cal row50 yd sled push, 100#/50#Push sled slow for recovery. Score is slowest row. (Inspired by Athlete Conditioning)

Week 2018.03.19

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Upcoming events:

  • 2018 Omaha Strengthlifting Challenge
    • Date: Saturday, 04/14/18
    • Location: Concordia High School (click here for map) - mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: The regular registration rate ends this Saturday (03/24/18), so register soon to save some dough and get a sweet shirt!
  • 2nd annual Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/05/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: The regular registration rate ends on Saturday, 04/21/18, so register soon to save yourself some moula and get yourself a shirt. Also, our most recent weightlifting meet (i.e., the Leprechaun Lift-off) sold out before the regular registration deadline, so that's even more reason to hurry up and get signed up!
  • Ready to Fish Fry?! Lori keeps us updated on her site - Omaha Fish Fry Fellowship - and you can also order shirts there - click here for the link.

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:10 sledgehammer strikes (5R, 5L)50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2018.01.29.Option 310 min ladder:2 cal row2 tire flips4 cal row4 tire flips6 cal row6 tire flips...Climb the ladder as high as possible in 10 minutes.

Week 2018.03.12

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A huge - HUGE - thank you goes out to everyone who helped out with this past weekend's Testify Leprechaun Lift-off Weightlifting Meet.  It was our biggest meet yet (we had to close registration!), it was a great day, and we absolutely could not have done it without all of the hard work that you provided.  So, once again, to those of you who loaded weights, refereed, announced, ran the cards, figured out awards, set-up and/or took down, set-up the multiple computer displays, and anything else I'm forgetting . . . thank you so much!Upcoming events:

  • 2018 Omaha Strengthlifting Challenge
    • Date: Saturday, 04/14/18
    • Location: Concordia High School (click here for map) - mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: The regular registration rate ends on Saturday, 03/24/18, so register soon to save some dough and get a sweet shirt!
  • 2nd annual Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/05/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: The regular registration rate ends on Saturday, 04/21/18, so register soon to save yourself some moula and get yourself a shirt. Also, our most recent weightlifting meet (i.e., the Leprechaun Lift-off) sold out before the regular registration deadline, so that's even more reason to hurry up and get signed up!
  • Ready to Fish Fry?! Lori keeps us updated on her site - Omaha Fish Fry Fellowship - and you can also order shirts there - click here for the link.

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 of:30 sec ME tire flips30 sec restCompare to 2018.01.22.Option 3For time:500m row5 x 80m sled push500m rowRest 1 minute after the first row and after each sled push.

Week 2018.03.05

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Upcoming events:

  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place this Saturday (03/10/18)!
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Registration is closed, but come on out and support your fellow lifters!
  • 2018 Omaha Strengthlifting Challenge
    • Date: Saturday, 04/14/18
    • Location: Concordia High School (click here for map) - mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: The regular registration rate ends on Saturday, 03/24/18, so register soon to save some dough and get a sweet shirt!
  • 2nd annual Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/05/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: The regular registration rate ends on Saturday, 04/21/18, so register soon to save yourself some moula and get yourself a shirt. Also, our most recent weightlifting meet (i.e., the Leprechaun Lift-off) sold out before the regular registration deadline, so that's even more reason to hurry up and get signed up!
  • Ready to Fish Fry?! Lori keeps us updated on her site - Omaha Fish Fry Fellowship - and you can also order shirts there - click here for the link.

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:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2018.01.15.Option 3Partner WOD:Each partner completes 4 rounds for time of:10 Burpees15 Box Jumps, 24″/18″20 OH Reverse Alternating Lunges, 45#/25#Partner A completes round 1, then partner B completes round 1, then partner A completes round 2, then partner B completes round 2, etc.Compare to 2017.03.06.

Week 2018.02.26

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Upcoming events:

  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place on Saturday, 03/10/18!
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: We are completely full for this event, so registration is closed, but come on out and support your fellow lifters!
    • Not competing but still want to order a shirt? Click here if you're a member of Testify Strength & Conditioning!
  • 2018 Omaha Strengthlifting Challenge
    • Date: Saturday, 04/14/18
    • Location: Concordia High School (click here for map) - mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: The regular registration rate ends on Saturday, 03/24/18, so register soon to save some dough and get a sweet shirt!
  • Ready to Fish Fry?! Lori keeps us updated on her site - Omaha Fish Fry Fellowship - and you can also order shirts there - click here for the link.

Wednesday evening training footage #startingstrengthgym

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

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:4 tire flips50 yd sled push (25 yd down-back)Rest 1 minuteCompare to 2018.01.08.Option 33 rounds for time of:6 Standing Broad Jumps21 KB Swings, 2 pood/1.5 pood24 Push-ups(Courtesy of CF Football)Each broad jump is 6 feet, so this works out to 2 black rubber mats per jump (since the mats are 3′ x 3′). Scale as necessary.Compare to 2017.02.27.

Week 2018.02.19

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Upcoming events:

  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place on Saturday, 03/10/18!
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends this Saturday, 02/24/18 (and then late registration kicks in), so register soon to save some dough and get a sweet shirt!
    • Not competing but still want to order a shirt? Click here if you're a member of Testify Strength & Conditioning!
  • 2018 Omaha Strengthlifting Challenge
    • Date: Saturday, 04/14/18
    • Location: Concordia High School (click here for map) - mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends this Saturday, 02/24/18, so register soon to get the discounted rate!
  • Ready to Fish Fry?! Lori keeps us updated on her site - Omaha Fish Fry Fellowship - and you can also order shirts there - click here for the link.

Patty pulls a very smooth set of fahve on Thursday evening #doyourfahves

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

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 210 rounds:25 yd yoke carryRest 1 minuteCompare to 2018.01.01.Option 34 rounds for time OR 12 min AMRAP (whichever comes first):10 1-arm DB Hang Power Snatch – Right arm10 1-arm DB Hang Power Snatch – Left arm20 Push-ups40 SquatsLoading for the DB snatches is 25% of your BW.Compare to 2017.02.13.