Week 2019.11.11

Millie, Rob, Joy, Tommy, Glenn, and Becky are competing at USSF Nationals in Portland, OR, this Saturday! If you’d like to watch them compete, click here for the livestream link.

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A big welcome goes out to two of our newest members - the father-and-daughter combo of Jeff and Lucia (and more Palzers are always good!)! #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 8, 2019 at 6:52pm PST

This Week’s Conditioning

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

Compare to 2019.09.30.

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

Score = least distance covered in any 30 second interval

Compare to 2019.09.16.

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

Compare to 2019.09.02.

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 2019.08.12.

Week 2019.11.04

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Tim puts double plates through the paces under the watchful spotting of Coach Dave #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 29, 2019 at 6:36pm 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 2019.09.23.

Option 2
Bike/row:
4 x 800m

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

Compare to 2019.09.09.

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

Compare to 2019.08.26.

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 2019.08.05.

Week 2019.10.28

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A big welcome goes out to one of our newest members – Sean! #journeyofstrength #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength #deadlift

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 24, 2019 at 9:43am 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 2019.09.16.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2019.09.02.

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

Compare to 2019.08.19.

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

Compare to 2019.07.29.

Week 2019.10.21

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Jonny finishes off a great 6-for-6 performance at yesterday’s Nebraska State Weightlifting Meet with this 121 kg (266.8 lb) clean-and-jerk. Jonny set PRs in the snatch, CJ, and total, and in the process, he qualified for University/U25 Nationals with a 214 kg total. Pretty solid day! #moodlighting #testifystrengthandconditioning #testifystrength #weightlifting #usaweightlifting #startingstrengthaffiliategym #startingstrength #snatchcleanjerk

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 20, 2019 at 12:57pm 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” (on Starting Strength).

Compare to 2019.09.09.

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 2019.08.26.

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

Compare to 2019.08.12.

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

Compare to 2019.07.22.

Week 2019.10.14

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If you don’t get our monthly newsletter or simply didn’t read all the way to the end, you might have missed out on the following: - - - “We've decided to close our doors . . . at our current location! - - - About three and a half years ago, Testify Strength & Conditioning opened up for training at our current location on 149th Street. Since then, we've grown tremendously thanks to all of you, and because of that, it's time to move to a bigger location! Our new (and larger!) gym will be located at 14505 Grover Street #117, which is located in the same business park as our current gym. While we are still nailing down the timing of the move, we can tell you that we expect it to take place in December. How about that for a merry Christmas?! More details will be available in the coming weeks, but feel free to ask Phil or Barb if you have any questions (e.g., "Will there be showers? Will there?!") Thank you all so much for being a part of Testify!” #testifystrengthandconditioning #gymgainz #startingstrengthaffiliategym #startingstrength @startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 12, 2019 at 1:50pm 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 2019.09.02.

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 2019.08.19.

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 2019.08.05.

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

Push sled slow for recovery. Score is slowest row.

Compare to 2019.07.15.

Lifters' Corner: Setting Down the Deadlift - Video Edition

A while ago, we posted an article on how to lower the deadlift so that it ends up directly over the middle of your foot. As a follow-up to that article, we created a video demonstrating how to do this. Check it out below: