Week 2019.08.12

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Tyler had an excellent meet this weekend at the Starting Strength Coaches Meet in Wichita Falls, TX. Our video of his 500 lb squat was not great, but this photo by @nickd_ssc is pretty fantastic. #Repost @tmjholm with @get_repost ・・・ Great shot from @nickd_ssc this weekend at the SSCA Coaches Meet. Finally got my goal of 500 lb squat, 200 lb press, and 500 lb deadlift all in the same meet. Thanks to @testifystrengthconditioning for coaching and handling! @startingstrength @usstrengthlifting #squat #press #deadlift

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 6, 2019 at 5:10pm 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 2019.07.01.

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

Record distance for each round.

Compare to 2019.06.17.

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

Compare to 2019.06.03.

Option 4
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.

Compare to 2019.05.13.

Lifters' Corner: Wrist Wraps

The topic of wrist wraps comes up in conversation at the gym every now and then. What are they? How do I use them? When do I use them? With this in mind, we made a video covering the basics, and Starting Strength was kind enough to run it on their site (and Youtube channel). Check it out!

Week 2019.08.05

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Mike gets in some pressing work while Brianne and Becky discuss less pressing matters. #seewhatididthere #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 3, 2019 at 10:20am 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” (on Starting Strength).

Compare to 2019.06.24.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds
Score = lowest distance

Compare to 2019.06.10.

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 2019.05.27.

Option 4
For time:
500m row
5 x 80m sled push
500m row

Rest 1 minute after the first row and after each sled push.

Compare to 2019.05.06.

Week 2019.07.29

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When you actually have time to sit and chill at the gym because it’s Monday on post-meet week and your training takes very little time because it’s nice and light #powerlifting #cornhuskerstategames2019 #testifystrengthandconditioning

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 22, 2019 at 7:49am 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 2019.06.17.

Option 2
Bike/row:
12 min TT
Score = distance

Compare to 2019.06.03.

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

Compare to 2019.05.20.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2019.04.29.

Week 2019.07.22

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The 2019 Cornhusker State Games Powerlifting Meet is in the books! Congratulations to all of our lifters - it was great to see all the PRs that were set yesterday by both new and experienced competitors. Also, a big thank you goes out to everyone who helped at the meet - especially to @tmjholm for all the coaching and handling of lifters (which gave me a chance to compete, for which I’m doubly thankful!). I wasn’t able to get a photo of everyone lifting, so my apologies go to anyone whose photo I don’t have here. #testifystrengthandconditioning #startingstrengthaffiliategym #cornhuskerstategames2019 #powerlifting

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 21, 2019 at 1:07pm PDT

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).

Compare to 2019.06.10.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2019.05.27.

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

Compare to 2019.05.13.

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

Compare to 2019.04.22.

Week 2019.07.15

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Judy goes to work with some early morning deadlifts. #testifystrengthandconditioning #startingstrengthaffiliategym #deadlift

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 8, 2019 at 6:09pm PDT

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.

Compare to 2019.06.03.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2019.05.20.

Option 3
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2019.05.06.

Option 4
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Push sled slow for recovery. Score is slowest row.

Compare to 2019.04.15.