Week 2019.07.08

View this post on Instagram

Ali caps off his week by pulling 4 plates for a triple! #testifystrengthandconditioning #startingstrengthaffiliategym #strongdoc

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 6, 2019 at 9:08am PDT

This Week’s Conditioning

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

Compare to 2019.05.27.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2019.05.13.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2019.04.29.

Option 4
5 rounds:
4 tire flips
8 sledgehammer strikes
6 pull-ups
10 push-ups

Pull-ups and push-ups can be modified – talk to the coaches for options.

Compare to 2019.04.08.

Week 2019.07.01

Reminder: The gym will be closed on Thursday, 07/04/19, in observance of Independence Day.

View this post on Instagram

A big thank you goes out to everyone who competed, helped out, and showed up to cheer on the athletes at this year’s Testify Strongman Summer Showdown! We have a lot of great photos thanks to @growe13, and more of those will go up over the next few days, but for now, here are a few photos of some of the competitors, the winners of Morgard the Manatee, and Mike’s gunz...because...well, just look at those things.

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 27, 2019 at 1:53pm PDT

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

Compare to 2019.05.20.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2019.05.06.

Option 3
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2019.04.22.

Option 4
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 2019.04.01.

Week 2019.06.24

View this post on Instagram

A big welcome goes out to everyone who joined us last night for the start of our first Women’s Strength Group! #strongwomen #testifystrengthandconditioning #startingstrengthaffiliategym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 18, 2019 at 5:10pm PDT

This Week’s Conditioning

Option 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).

Compare to 2019.05.13.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2019.04.29.

Option 3
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Compare to 2019.04.15.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2019.03.25.

Lifters' Corner: Setting Down the Deadlift

When you take your stance for the deadlift, you do so in a position that places the bar directly over the middle of your foot, i.e., with your shins about an inch from the bar. This is all well and good for that first rep, but you also want to pull every subsequent rep from that same midfoot position. It is not uncommon to see lifters set the bar down well in front of the midfoot (and yes, sometimes even behind the midfoot), and they then have to spend extra time and effort at the bottom of the deadlift getting the bar back to the proper position for the next pull.

Let’s fix this.

When you lower the deadlift, you do so by bending primarily at the hips first - reaching back with your hips and sliding the bar down your thighs by bending at your waist - and bending at the knees second. If you do this, you stand a very good chance of setting the bar down right where you picked it up in the first place - over your midfoot. However, if you find that you still struggle to put the bar down in the right spot, try this: look right at the middle of your foot as you set the bar down.

If you look at the middle of your foot, tell yourself to set the bar down RIGHT THERE, and keep looking at the middle of your foot as you lower the bar, I bet you’ll find that your body takes care of the rest, and magically, that bar will be in the right spot for your next pull. If you find yourself constantly setting the bar down in the wrong spot, give this a try for a few sessions and see if it doesn’t fix the problem.

Week 2019.06.17

View this post on Instagram

Lots of fun this morning getting ready for next Saturday’s Testify Strongman Summer Showdown. Interested in signing up? Head over to our profile and click the link!

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 15, 2019 at 9:37am PDT

This Week’s Conditioning

Option 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).

Compare to 2019.05.06.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2019.04.22.

Option 3
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2019.04.08.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2019.03.18.

Lifters' Corner: Hot Tips for Warm Weather Training

Summer has arrived, and it is certainly getting warm in the gym. With this in mind, here are a couple of tips for training when it’s hot:

• Bring a towel. Not a washcloth. A towel. You’ll appreciate it.

• Cotton t-shirts are always a lifter’s best friend, but in the summer, some of you may want to bring more than one. One shirt to squat, and then one for the rest of the training session. Some of you may need three shirts!

• Tank tops are excellent when you want to show off your sculpted gunzz, but they are terrible for squatting, benching, and cleaning (the olympic version - you can vacuum and dust in a tank to your heart’s delight). Tank tops leave your shoulders bare, and you want fabric in contact with the bar or the bench, not sweaty, oily human skin. Gross. Just gross.

• If you don’t typically train with a water bottle, now is a good time to start. Gatorade or a similar sports drink works well also.

• Headbands are not only stylish - they keep sweat out of your eyes.

Also, as a bit of a housekeeping follow-up to the tips above, please remember to do the following:

• Spray and wipe down your bench when you’re finished benching.

• Grab a nylon brush (we have 4 of them at the gym) and brush down your bar before you take it back to the storage area.

Some people like training when it’s hot while some would choose a chilly day every time, but whether you love it or hate it, you can still train productively when it gets hot. A little preparation goes a long way, and you’ll find that you can adapt to the warmer weather just fine. After all, you’re an athlete.