Thursday 2016.11.17

Get registered for the 2016 Testify Christmas Classic weightlifting meet! The meet will be held at Concordia High School (click here for map) on Saturday, 12/17/2016, and you can register by clicking here (registration is online only).  Registration ends on 12/10/2016, and those who register by Dec. 1st will receive a Christmas Classic t-shirt, so register soon!Also, with Thanksgiving around the corner, here are the hours for next week:Wednesday, 11/23/16:  Regular hoursThursday, 11/24/16:  ClosedFriday, 11/25/16:  7:00 a.m. - 10:00 a.m.Saturday, 11/26/16:  Regular hours

Scott gets some good work done with some squatting, pressing, and pulling. #lowbarsquat #press #pullups #startingstrength #startingstrengthgym

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on

Conditioning15 min AMRAP of:5 Pull-ups (strict)7 Shoulder-to-Overhead, 65% BW9 KTEYou may kip your pull-ups if strict is not yet possible (choose strict or kipping before you start and stick with that choice through the workout). The shoulder-to-overhead may be press, push press, push jerk, or split jerk (push press is generally the most efficient).Compare to 2015.11.19.FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.