Week 2020.01.13

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The Testify Barbell Blizzard weightlifting meet is in the books! It was a great meet, and it was even better since it was hosted at our own gym! As always, a huge thank you goes out to all of the referees, loaders, officials, and those who helped set up and tear down – we could not have done this meet without you. Thank you so much, and if you want to see how much of a difference you make, check out the “before-and-after” photos below!

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 2019.12.02.

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

Compare to 2019.11.18.

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

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2019.10.28.

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

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2019.10.14.

Lifters' Corner: I Forgot My Belt!

/ Testify Strength & Conditioning/

Do you ever forget to put your belt on for your heavier sets? Perhaps you forget to wear your wrist wraps every once in a while?

problem solved

These types of situations tend to occur more often when you’re a newer lifter, but even an experienced lifter can forget a belt or wrist wraps every now and then.

If you find yourself in one of the above situations from time to time, try this: hang your belt and wrist wraps on your barbell between sets.

By doing so, you’ll be forced to grab them before starting your next set, and the problem is solved. The next time you lift, give it a try. Hope this helps!

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Week 2020.01.06

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Announcement: Since we are hosting the Testify Barbell Blizzard weightlifting meet on Saturday, 01/11/20, our training hours for that Saturday have been modified, and we’ve expanded our training hours on Friday, 01/10/20, as well. Here are the hours:

Friday, 01/10/20: Normal AM, 3:00 PM - 6:30 PM
Saturday, 01/11/20: 6:00 AM - 8:00 AM

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 2019.11.25.

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

Score = least distance covered in any 30 second interval

Compare to 2019.11.11.

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

Compare to 2019.10.21.

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 2019.10.07.

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

View this post on Instagram

Merry Christmas!

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on

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.