Week 2019.12.30

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Holiday Hours

As the New Year is upon us, here are the adjusted hours for Tuesday, Wednesday, and Thursday of this week (you can also find them under the “More Information > Location and Hours” option in the menu):

New Year’s Week (2019-2020)
Tuesday, 12/31/19: Regular morning hours; closed in the afternoon/evening
Wednesday, 01/01/20: Closed
Thursday, 01/02/20: Closed in the morning; regular afternoon/evening hours

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Merry Christmas!

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This Week’s Conditioning

Option 1
Sled
Outdoors:
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.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2019.11.18.

Option 2
Bike/row:
4 x 800m

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

Compare to 2019.11.04.

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

Indoors:
5-10 rounds:
100 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min

Compare to 2019.10.14.

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 2019.09.30.

Week 2019.12.23

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Holiday Hours

As Christmas and the New Year are coming soon, here are the hours for the holidays (you can also find them under the “More Information > Location and Hours” option in the menu):

Christmas Week (2019)
Tuesday, 12/24/19: Regular morning hours; closed in the afternoon/evening
Wednesday, 12/25/19: Closed
Thursday, 12/26/19: Closed in the morning; regular afternoon/evening hours

New Year’s Week (2019-2020)
Tuesday, 12/31/19: Regular morning hours; closed in the afternoon/evening
Wednesday, 01/01/20: Closed
Thursday, 01/02/20: Closed in the morning; regular afternoon/evening hours

This Week’s Conditioning

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

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2019.11.11.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2019.10.28.

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

Indoors:
8 rounds:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2019.10.07.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Week 2019.12.16

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Announcements:

3rd annual Testify Christmas Party

  • Date: Saturday, 12/21/19, from 6 pm - 9 pm

  • Location: Testify Strength & Conditioning

  • Theme: Ugly Christmas Sweater, of course!

  • Other Information: We’ll provide plates, cutlery, napkins, and cups, and there is a sign-up sheet you can fill out by clicking here to bring either a main dish, side dish, or a dessert.  Beyond that, it’s BYOB, and we’ll see you there!

Holiday Hours

As Christmas and the New Year are coming soon, here are the hours for the holidays (you can also find them under the “More Information > Location and Hours” option in the menu):

Christmas Week (2019)
Tuesday, 12/24/19: Regular morning hours; closed in the afternoon/evening
Wednesday, 12/25/19: Closed
Thursday, 12/26/19: Closed in the morning; regular afternoon/evening hours

New Year’s Week (2019-2020)
Tuesday, 12/31/19: Regular morning hours; closed in the afternoon/evening
Wednesday, 01/01/20: Closed
Thursday, 01/02/20: Closed in the morning; regular afternoon/evening hours

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 2019.11.04.

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 2019.10.21.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

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 2019.09.16.

Lifters' Corner: Details on the New Digs

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In light of the recent move (and once again, a huge thank you goes to everyone that helped!) and all the changes that come with it, we thought it might be useful to put out a few notes regarding the new digs . . .

  • There are 3 restrooms, and they are all unisex. The two west restrooms have showers while the east restroom does not.

  • Speaking of showers, you’ll want to bring your own supplies for showering . . . towel, soap, shampoo, loofah - the usual suspects. Also, please dry off IN the shower.

  • Whenever possible, please perform “bumper plate lifts” on the west side of the gym (i.e., the side with all the bumper plates).

  • As we would like to build and maintain great relationships with our neighbors, please avoid parking in front of Nature’s Helper.

  • Don’t forget to get spotters for last warm-ups as well as work sets on the squat and bench. Safety goes a long way toward getting stronger.

  • The leather lifting belts are located on the east side of the gym by the cubby room, and the velcro belts are located on the west side of the gym by the deadlift platforms.

  • If you’re typically a creature of habit like me but are feeling a little wild and crazy, try picking a platform you don’t typically use and lift on it every now and then. It’s good for the soul, and you won’t be thrown off when your usual platform is in use. Perhaps most importantly, you’ll show that newcomer - like you used to be - that we’re not a very territorial bunch, so that they hopefully feel welcome to come in, lift, and get stronger wherever they want. Y’all create the atmosphere.

  • The concrete floor will eventually be covered by a sweet looking, black rubber floor. We don’t know exactly when that’s coming down the pipe, but we hope to keep the installation process from interrupting our training hours as much as possible. 

  • The new flooring will bring about some welcome changes, such as the installation of three new platforms and two new squat racks, but in the meantime - as I’m sure many of you have noticed - there are some items of gym equipment that currently sit in temporary locations (the barbells come to mind). Please bear with us - we will endeavor to improve these types of situations as soon as possible.

  • Perhaps most importantly, the PR bell is located midway between the entrance and the cubby room!

Week 2019.12.09

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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 2019.10.28.

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 2019.10.14.

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

Compare to 2019.09.30.

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 2019.09.09.

Week 2019.12.02

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Don’t forget - be sure to head to our new location this week! In case you don’t already know where it is, the address is:

Testify Strength & Conditioning
14505 Grover Street #117
Omaha, NE 68144

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 2019.10.21.

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

Record distance for each round.

Compare to 2019.10.07.

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

Compare to 2019.09.23.

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 2019.09.02.