Week 2018.06.18

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Upcoming events:

  • 2nd annual Testify Strongman Summer Showdown
    • Date: Saturday, 06/30/18
    • Location: Testify Strength & Conditioning (that's right - our home turf!)
    • Registration: Click here to register. Register by Monday, 06/18/18, to get yourself a shirt and avoid the late registration rate!
    • Reminder: Due to the TSSS, the gym will be closed on this day, so that is another great reason to sign up and compete or at least come on out and cheer on the strong peeps!
    • Not competing but still want the shirt? Sign up here by 06/18/18 to buy a shirt!
    • Want to help? We are always looking for people to help set-up, run events, and tear-down, so if you'd like to help, please let us know, and thanks!
  • Cornhusker State Games Powerlifting Meet
    • Date: Saturday, 07/21/18
    • Location: Lincoln Northeast High School (click here for map)
    • Registration: Click here for general information as well as the registration link. The price is $40 until 06/21/18, and then it goes up, so register soon!
    • Other information: You will need an AAU membership for this meet, and you must have it at least two days prior to this meet to allow for background checks (click here to get your membership).

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 the 2018.05.07.Option 3Sandbag-over-barsSet yoke at #33 for women or #35 for men.1. 1 minute AMRAP2. 5 rounds of 2 reps every 2 minutes (speed!)3. 1 minute AMRAPWeightsFemale under 40 years140 lbs and under: 75 lbs140.1 lbs - 185 lbs: 100 lbs185.1 lbs and over: 150 lbsFemale 40 years and over140 lbs and under: 50 lbs185 lbs and under: 75 lbs185.1 lbs and over: 100 lbsMale under 40 years185 lbs and under: 150 lbs185.1 lbs - 235 lbs: 200 lbs235.1 lbs and over: 250 lbsMale 40 years and over185 lbs and under: 100 lbs185.1 lbs - 235 lbs: 150 lbs235.1 lbs and over: 200 lbs

Week 2018.06.11

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Upcoming events:

  • 2nd annual Testify Strongman Summer Showdown
    • Date: Saturday, 06/30/18
    • Location: Testify Strength & Conditioning (that's right - our home turf!)
    • Registration: Click here to register. Register by 06/18/18 to get yourself a shirt and avoid the late registration rate!
    • Reminder: Due to the TSSS, the gym will be closed on this day, so that is another great reason to sign up and compete or at least come on out and cheer on the strong peeps!
    • Not competing but still want the shirt? Sign up here by 06/18/18 to buy a shirt!
    • Want to help? We are always looking for people to help set-up, run events, and tear-down, so if you'd like to help, please let us know, and thanks!
  • Cornhusker State Games Powerlifting Meet
    • Date: Saturday, 07/21/18
    • Location: Lincoln Northeast High School (click here for map)
    • Registration: Click here for general information as well as the registration link. The price is $40 until 06/21/18, and then it goes up, so register soon!
    • Other information: You will need an AAU membership for this meet, and you must have it at least two days prior to this meet to allow for background checks (click here to get your membership).

This Week's ConditioningOption 1Sled10 rounds of:Push sled 100 ftPull sled 100 ft (hand over hand)Option 25-10 rounds:10 sledgehammer strikes (5R, 5L)50 yd farmer carry (25 yd down-back)Rest 1 minuteCompare to 2018.04.30.Option 31. 5 yoke carries @ 30 yd (15 yd downback) - work up to heaviest carry2. 5 rounds of 5 reps on the axle "clean and press away" - work up to heavy set of 5

Week 2018.06.04

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Upcoming events:

  • 2nd annual Testify Strongman Summer Showdown
    • Date: Saturday, 06/30/18
    • Location: Testify Strength & Conditioning (that's right - our home turf!)
    • Registration: Click here to register. Register by 06/16/18 to get yourself a shirt and avoid the late registration rate!
    • Reminder: Due to the TSSS, the gym will be closed on this day, so that is another great reason to sign up and compete or at least come on out and cheer on the strong peeps!
    • Want to help? We are always looking for people to help set-up, run events, and tear-down, so if you'd like to help, please let us know, and thanks!
  • Cornhusker State Games Powerlifting Meet
    • Date: Saturday, 07/21/18
    • Location: Lincoln Northeast High School (click here for map)
    • Registration: Click here for general information as well as the registration link. The price is $40 until 06/21/18, and then it goes up, so register soon!
    • Other information: You will need an AAU membership for this meet, and you must have it at least two days prior to this meet to allow for background checks (click here to get your membership).

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 2018.04.23.Option 310 x 50 ft farmer carryEach carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.Women: 97# per handle (80# of plates)Men: 137# per handle (120# of plates)(Note: Each handle weighs 17#.)

Week 2018.05.28

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Announcement: In observance of Memorial Day (Monday, 05/28/18), we will be open for training during our usual morning hours that day (i.e., 5 a.m. - 10 a.m.), but we will be closed for the afternoon/evening hours.Upcoming events:

  • 2nd annual Testify Strongman Summer Showdown
    • Date: Saturday, 06/30/18
    • Location: Testify Strength & Conditioning (that's right - our home turf!)
    • Registration: Click here to register. Register by 06/16/18 to get yourself a shirt and avoid the late registration rate!
    • Reminder: Due to the TSSS, the gym will be closed on this day, so that is another great reason to sign up and compete or at least come on out and cheer on the strong peeps!
    • Want to help? We are always looking for people to help set-up, run events, and tear-down, so if you'd like to help, please let us know, and thanks!
  • Cornhusker State Games Powerlifting Meet
    • Date: Saturday, 07/21/18
    • Location: Lincoln Northeast High School (click here for map)
    • Registration: Click here for general information as well as the registration link. The price is $35 until 05/31/18, and then it goes up, so register soon!
    • Other information: You will need an AAU membership for this meet, and you must have it at least two days prior to this meet to allow for background checks (click here to get your membership).

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 2018.04.16.Option 310 x 50 ft yoke carryEach carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.

Week 2018.05.21

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Announcement: In observance of Memorial Day next week (Monday, 05/28/18), we will be open for training during our usual morning hours that day (i.e., 5 a.m. - 10 a.m.), but we will be closed for the afternoon/evening hours.Upcoming events:

  • Cornhusker State Games Powerlifting Meet
    • Date: Saturday, 07/21/18
    • Location: Lincoln Northeast High School (click here for map)
    • Registration: Click here for general information as well as the registration link. The price is $35 until 05/31/18, and then it goes up, so register soon!
    • Other information: You will need an AAU membership for this meet, and you must have it at least two days prior to this meet to allow for background checks (click here to get your membership).

The Bretts and Bryan pulling their fahves #doyourfahves #startingstrength

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

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 2018.04.09.Option 3For time:500m row5 x 80m sled push500m rowRest 1 minute after the first row and after each sled push.Compare to 2018.04.16.

Week 2018.05.14

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Upcoming events:

  • Cornhusker State Games Powerlifting Meet
    • Date: Saturday, 07/21/18
    • Location: Lincoln Northeast High School (click here for map)
    • Registration: Click here for general information as well as the registration link. The price is $35 until 05/31/18, and then it goes up, so register soon!
    • Other information: You will need an AAU membership for this meet, and you must have it at least two days prior to this meet to allow for background checks (click here to get your membership).

When you’re spotting Brett and the bar is above your head (or thereabouts)...

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

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 2018.04.02.Option 3Row 10 x 100mRest 1 min between sprints. Your score is your slowest time.Compare to 2018.04.09.