Week 2020.08.17

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Jill and some duck walking in the a.m. #testifystrengthconditioning #startingstrengthaffiliategym #startingstrength #powerlifting #weightlifting #strongman #duckwalk

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 14, 2020 at 5:33am 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 2020.07.06.

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

Score = least distance covered in any 30 second interval

Compare to 2020.06.22.

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 2020.05.25.

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 2020.05.18.

Week 2020.08.10

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Klaus pulls 73 kg for fahve on Tuesday evening #testifystrengthconditioning #startingstrengthaffiliategym #startingstrength #powerlifting #weightlifting #deadlift

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 4, 2020 at 7:03pm 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 2020.06.29.

Option 2
Bike/row:
4 x 800m

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

Compare to 2020.06.15.

Option 3
1st: 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2nd: 5 x 100 ft duck walk. Add weight each round. Rest as needed.

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 2020.05.11.

Week 2020.08.03

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A big welcome goes out to two of our newest members, the mother-daughter duo of Nicki and Jordan! Nicki is wife to Russ (@geezerchronicles) and mom to Grace, and Jordan is daughter to Russ and sister to Grace. There will be a quiz tomorrow. #strongfamily #testifystrengthconditioning #startingstrengthaffiliategym #startingstrength #powerlifting #weightlifting

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 27, 2020 at 2:57pm 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 2020.06.22.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2020.06.08.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

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 2020.05.04.

Week 2020.07.27

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Husband-and-wife team Loren and LaDon get to benching and spotting on Thursday morning. Stay tuned for tomorrow’s new YouTube video - “How NOT to Spot the Bench Press” (and no, Loren was not the inspiration - he did just fine 🙂) #strongcouple #testifystrengthconditioning #startingstrengthaffiliategym #startingstrength #powerlifting #weightlifting #benchpress

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 23, 2020 at 7:38pm 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 2020.06.15.

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 2020.06.01.

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 2020.05.18.

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

Compare to 2020.04.27.

Week 2020.07.20

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Congratulations to everyone who competed in this weekend’s Cornhusker State Games Powerlifting Meet! It was great getting to coach you and watch the big lifts and PRs of the day (and apologies for those who didn’t make it into this picture!). A huge thank you also goes out to @barbaraamueller and @tommypuddle for all the coaching help! #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength #powerlifting #cornhuskerstategames #squat #bench #deadlift

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 19, 2020 at 10:57am 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 2020.06.08.

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 2020.05.25.

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.

Compare to 2020.05.11.

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 2020.04.20.

Week 2020.07.13

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Scott squats 300 lbs for a PR set of five while his wife, Maria, looks on...unimpressed. #testifystrengthandconditioning #startingstrengthaffiliategym #squat

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 8, 2020 at 7:39am 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 2020.06.01.

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

Record distance for each round.

Compare to 2020.05.18.

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 2020.05.04.

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 2020.04.13.