Week 2018.09.24

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Upcoming Events

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Registration has ended, but come on out to cheer on your fellow lifters!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 10/13/18, so register soon to save some money and get that shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

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Cool fall weather is coming (believe it or not), and with that in mind, we have a bunch of new sweatshirts with our original barbell logo available in the online store. Swipe right to see all the different logo color combinations, and for each logo, you can get the sweatshirt itself in a vast array of different colors. Click the link in our profile or simply head to http://testifysc.com/testify-gear to check it out. #testifyswag #testifygear #testifystrengthgear #testifystrengthandconditioning • • • • #squat #bench #deadlift #press #snatch #cleanandjerk #powerlifting #strengthlifting #weightlifting #startingstrength #startingstrengthgym #lifting #training #trainhard #roguefitness #omaha #nebraska #omahanebraska #omahastrong #nebraskastrong

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This Week's Conditioning

Option 2
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Compare to 2018.08.13.

Week 2018.09.17

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Upcoming Events

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends this Saturday (09/22/18), so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/13/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

This Week's Conditioning

Option 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 2
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2018.08.06.

Option 3
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2018.07.16.

Week 2018.09.10

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Upcoming Events

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends this Saturday (09/15/18), so register soon!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

This Week's Conditioning

Option 1
Sled
10-20 x 25 yds EMOM at a weight of your choice

Every 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 2
8 rounds:
6 tire flips
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2018.07.30.

Option 3
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Compare to 2018.07.09.

Week 2018.09.03

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Reminder:  Please note that the gym will be closed on Monday, 09/03/18, in observance of Labor Day.

Upcoming Events

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 09/15/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

https://www.instagram.com/p/BnH47VAB330/?taken-by=testifystrengthconditioning

This Week's Conditioning

Option 1
Sled
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Option 2
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2018.07.23.

Option 3
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Push sled slow for recovery. Score is slowest row. Compare to 2018.07.02.


Week 2018.08.27

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Announcement:  Please note that the gym will be closed on Monday, 09/03/18, in observance of Labor Day.

Upcoming Events

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 09/15/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

https://www.instagram.com/p/Bm02Vqjh4uB/?taken-by=testifystrengthconditioning

This Week's Conditioning

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go 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 sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Option 2
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2018.07.16.

Option 3
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2018.06.25.

Week 2018.08.20

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Upcoming events:

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!
  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 09/15/18, so register soon!
    • Other information: If you're interested in helping, please let Phil or Barb know - we would love to have the extra help!
  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only)
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other information: If you're interested in helping, please let Phil or Barb know - we would love to have the extra help!

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 2018.07.09.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 lbsCompare to 2018.06.18.