Week 2020.05.04

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All the weightlifting, all the kilos. #commieweights #buttheyresopretty #testifystrengthandconditioning #startingstrengthaffiliategym #snatchcleanjerk #weightlifting

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on May 1, 2020 at 4:48am PDT

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 2020.03.23.

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

Compare to 2020.03.09.

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 2020.02.27

Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row

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

Compare to 2020.02.03.

Week 2020.04.27

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Meet Chas and Julie, a brother and sister duo who are regular members of the 5 AM crew. At Testify, we have many family members who train together - husbands and wives, parents and kids, grandparents and grandkids, brothers and sisters, etc. if you’re looking for a place for your family to train together, get stronger together, and, of course, give each other a lot of grief in the process😄, we know a place. #testifystrengthandconditioning #strongfamilies #startingstrengthaffiliategym #startingstrength #getstrongerlivebetter #squat #deadlift

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 17, 2020 at 5:31am PDT

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 2020.03.16.

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

Score = least distance covered in any 30 second interval

Compare to 2020.03.02.

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

Compare to 2020.02.10.

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

Compare to 2020.01.27.

Week 2020.04.20

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Some people just like to watch the world burn. #lazybumloading #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 13, 2020 at 7:02am PDT

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 indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft 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 2020.03.09.

Option 2
Bike/row:
4 x 800m

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

Compare to 2020.02.24.

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 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2020.02.03.

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

Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min

Compare to 2020.01.20.

Lifters' Corner: How to Use Lifting Straps

Do you struggle with putting on your lifting straps? Perhaps you’ve never used straps before. Either way, this video is for you. Check it out below, and be sure to check out the other videos on our YouTube channel by clicking here!

Week 2020.04.13

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New video up on the YouTube channel! Link in bio. ••• Quickly and easily convert kilos to pounds without a calculator and - for crying out loud - without multiplying by 2.2! Head over to our profile for the link. #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength #nocalculatorneeded #wriststraps @startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 6, 2020 at 5:17am 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 2020.03.02.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2020.02.17.

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

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

Compare to 2020.01.27.

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 2020.01.13.

Week 2020.04.06

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Remember these two yahoos? Ted and Kati are still at the training game - just in Indiana. #strongcouple #testifystrengthandconditioning #testifyonlinecoaching #startingstrengthaffiliategym #startingstrength

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 3, 2020 at 10:03am 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 2020.02.24.

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 2020.02.10.

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

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2020.01.20.

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 2020.01.06.