Week 2020.07.06

Reminder! The Testify Store is only open until July 8th! The store has a ton of new items available for purchase. Sweatshirts, tank tops, hats, stickers, short-sleeve shirts, long-sleeve shirts . . . so many things. Click here to visit the store and check out the merch. Don’t delay - after July 8th, it’s too late!

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@oehler.nathaniel pulls 390 freedom units for a top triple as @barbaraamueller provides some timely cues. #testifystrengthandconditioning #startingstrengthaffiliategym #deadlift #powerlifting

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 3, 2020 at 4:41pm PDT

New videos on the Testify YouTube channel:

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 2020.05.25.

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 2020.05.11.

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

Compare to 2020.04.27.

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 2020.04.06.

Week 2020.06.29

Reminder: We are closed on Saturday, July 4, in honor of Independence Day.

Also, don’t forget - the Testify Store is open and has a ton of new items available for purchase. Sweatshirts, tank tops, hats, stickers, short-sleeve shirts, long-sleeve shirts . . . so many things. Click here to visit the store and check out the merch. The store is open until July 8th, and after that, it’s too late, so don’t delay!

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Scott’s back at it, and the weights are climbing! #testifystrengthandconditioning #startingstrengthaffiliategym #squat #deadlift

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 27, 2020 at 11:50am PDT

New videos on the Testify YouTube channel:

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 2020.05.18.

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

Compare to 2020.05.04.

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

Compare to 2020.04.20.

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 2020.03.30.

Week 2020.06.22

In the news . . .

• In light of the new restrictions (or rather, the easing of them), we have modified the hours going forward, and you no longer need to reserve your training session. Please check the whiteboard at the gym or click here for the hours.

• The Testify Store is open and has a ton of new items available for purchase. Sweatshirts, tank tops, hats, stickers, short-sleeve shirts, long-sleeve shirts . . . so many things. Swipe through the photos below to see what we mean! The store is open until July 8th, and after that, it’s too late, so don’t delay!

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The new Testify online store has dropped - complete with all new gear! Click the link in our bio or simply go to www.testifysc.com/testify-store to check out the merch. All orders must be in by July 8, so hurry!

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 18, 2020 at 5:48pm PDT

New videos on the Testify YouTube channel:

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 2020.05.11.

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

Score = least distance covered in any 30 second interval

Compare to 2020.04.27.

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 2020.04.13.

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.

Compare to 2020.03.23.

Week 2020.06.15

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Maria hits triple digits on the squat! #testifystrengthandconditioning #startingstrengthaffiliategym #squat

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 12, 2020 at 6:31am PDT

New videos on the Testify YouTube channel:

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 2020.05.04.

Option 2
Bike/row:
4 x 800m

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

Compare to 2020.04.20.

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 2020.04.06.

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 2020.03.16.

Week 2020.06.08

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Some weightlifting (AKA Olympic lifting) from Monday evening and Tuesday morning: •Grace clean-and-jerk coached by @katiswan. •Aubrey learns to power clean •@skowndral learns to power clean •@joy_donaldson clean-and-jerk •@__abbysharp__ clean-and-jerk •@rattner split snatch •Stephen learns to power snatch #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength #weightlifting #olympicweightlifting #olympiclifting #usaweightlifting

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 2, 2020 at 8:19am PDT

New videos on the Testify YouTube channel:

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 2020.04.27.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2020.04.13.

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 2020.03.30.

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 2020.03.09.

Week 2020.06.01

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Some training shots from the 5 A.M. crew this morning. #testifystrengthandconditioning #traininghardintheam #startingstrengthaffiliategym #squat #deadlift #pushpress

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on May 29, 2020 at 4:35am PDT

New videos on the Testify YouTube channel:

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 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 2020.04.20.

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 2020.04.06.

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

Compare to 2020.03.23.

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 2020.03.02.