Week 2019.09.02

Reminder: Please note that the gym will be closed on Monday, 09/02/19, in observance of Labor Day.

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When Dave leaves his equipment out, he doesn’t mess around with things like donuts. He brings…Porkasaurus. #porkbuttisthebestbutt #testifystrengthandconditioning #startingstrengthaffiliategym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 30, 2019 at 8:19am 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 “Prowler Sprint Test” (on JTS) as well as “Death by Prowler” (on Starting Strength).

Compare to 2019.07.22.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2019.07.08.

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

Compare to 2019.06.24.

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 2019.06.03.

Week 2019.08.26

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Forgot your workout shirt? It’s cool – you can squat in your polo shirt. Augie knows what’s up. #squatinstyle #polosquats #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 20, 2019 at 4:09pm 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 2019.07.15.

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 2019.07.01.

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

Compare to 2019.06.17.

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 2019.05.27.

Week 2019.08.19

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Are you registered for this year’s USSF Fall Classic (Saturday, 9/14/19)? If not, head over to our profile and click the link to get registered! #ussffallclassicomaha #strengthlifting #testifystrengthandconditioning #startingstrengthaffiliategym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 13, 2019 at 4:04pm PDT

This Week’s Conditioning

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

Compare to 2019.07.08.

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 2019.06.24.

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

Compare to 2019.06.10.

Option 4
10 x 50 ft farmer carry
Each 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#.)

Compare to 2019.05.20.

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.