The Testify Tribune - April 15, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Deadlift - How to Use Your Lats (click the title to watch):

G Doggy
I like the pool noodle cue. I’m gonna try it. Great tip!

Phil
Thanks, and I’m glad you liked it!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? We have a few openings, so if you’re interested, click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

This Mistake is DESTROYING Your Press | 5 Simple Tips to Fix It FAST
Are you making this mistake when you press? Let’s fix it quickly with these 5 simple tips. Click here to watch.

 

Wrist Wraps: THREE Mistakes Every Lifter Should STOP Making
Are you making these 3 common errors with your wrist wraps? Phil helps you fix them quickly. Click here to read.

 

Blast from the Past: The WORST Lifting Shoe? Why You Should NEVER Lift in Chuck Taylors!
Your lifting shoes should support your training, not hinder it. With this in mind, we take a look at the classic Converse Chuck Taylor and see how it holds up as a lifting shoe candidate. Click here to watch.

 

Blast from the Past: Don't be a Noob: Loading the Bar
Don't be a noob, and don't break your foot! Phil covers why we load plates on the bar the way we do. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: The gym will have modified training hours on Friday, 04/26/24, and Saturday, 04/27/24, as we are hosting the Starting Strength Coaches Conference that weekend.

  • Friday hours: 5:00 a.m. - 12:00 p.m. (no afternoon hours)

  • Saturday hours: 7:00 a.m. - 9:00 a.m.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Barbell MAYhem

  • May 11, 2024

  • Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here for more information.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify IronFest VI

  • July 12, 2024

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

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 2024.02.12.

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

Record distance for each round.

Compare to 2024.01.22.

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 2023.12.25.

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 2023.12.25.

Testify Source - February 12, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Start Lifting: Learn to Squat (click the title to watch):

PrideNeverDies
Should you use your quads on the way up? It's normal to feel the quads working right?

Phil
You should indeed use your quads, but if you cue yourself to drive your hips up, then your quads will get used as they are responsible for straightening the knees, and the only way for the hips to go up is for the knees to straighten.

In general, think (and cue) movements - not muscle groups. The exception is when you're trying to prevent movement. For example, we cue "tight abs" to help cue the Valsalva maneuver (bracing) before descending into the squat. This helps turn the trunk into a rigid, non-deformable column.

You might feel your quads the next day after squatting, but it's completely normal (and usual) to not feel them when you're actually squatting (unless you're doing something like a set of 20 - which I don't recommend - in which case you'll start to feel a bunch of things get fatigued toward the end).

Think of it like throwing a baseball or shooting a basketball - focus on the movement, not any one muscle group.

PrideNeverDies
wow what a great response I get exactly what you mean, thank you!!! @TestifySC 

Phil
I'm glad it was helpful, and you're welcome!

ARTICLES & VIDEOS

STOP Bench Pressing VERTICALLY! How to Bench Press Correctly
Are you bench pressing in a nice, straight, vertical line? Well . . . don't do that. We cover how and why to bench correctly. Click here to watch.

 

Slippery Lifting Platform?! Use THIS.
A slick lifting platform can cause a lot of problems, so we help you solve this problem simply, quickly, and cheaply. Click here to read.

 

Blast from the Past: Get Stronger . . . Faster! Save Time at the Gym!
You want to get stronger, but you don't have all day to spend at the gym. In just over two minutes, Phil covers how to productively train while saving time at the gym. Click here to watch.

 

Blast from the Past: Looking Down in the Squat
Where should you look when you squat? We address where to look and why we do so. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this winter? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Free Intro to Squat Session

  • February 17, 2024

  • Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your session.

Bring Your Grandparent to Squat Saturday!

  • February 24, 2024

  • Is your grandma or grandpa interested in getting stronger? Bring your grandparent (or parent!) to the gym on February 24!

  • They'll learn how to squat, meet some of our coaches, and it's FREE!

  • If they join Testify, you and they EACH get a $75 discount for 1 month of membership.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

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 2023.12.11.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.11.20.

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

Compare to 2023.10.23.

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 2023.10.23.

Testify Commentator - December 11, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Pin Squats: How and Why (click the title to watch):

Rick Flairs Hair
Really liked the content and simple explanation. I do have a question. What percentage of 1 RM would you recommend for this? And, how many sets/reps would you generally prescribe for a lifter? Thank you

Phil
Thanks for the kind words, Kyle, and sorry for the belated response. Don't worry about a percentage (a set of 5 pin squats will use less weight than a set of 5 regular squats, however), and, on your first day of utilizing pin squats, simply work up to a challenging, yet manageable weight where your bar speed starts to slow by the end of the set. We usually use 3-5 reps per set with pin squats. A good approach would be to start with 3 x 5 (i.e., 3 sets x 5 reps).

ARTICLES & VIDEOS

How to Unrack a Heavy Bench Press By Yourself
Struggling with unracking your bench press when training alone? Take the strain off your shoulders (and avoid getting a barbell to the face) with this method. Click here to watch.

 

Use This Grip for a BIGGER Deadlift! (Tension Grip)
What is a tension grip, and why should you use it for pulling movements like the deadlift, row, and clean? Phil explains in the second article in our series on the correct grip for each lift. Click here to read.

 

Blast from the Past: Pull-up vs Chin-up | The Difference & Which One You Should Do!
What is the difference between a pull-up and a chin-up? Which one should you do? Phil breaks it down in just a few minutes. Click here to watch.

 

Blast from the Past: Enter the TUBOW
We cover how to use the TUBOW (the Terribly Useful Block Of Wood) in the squat to help fix your knees' forward position, your knees' lateral position, and even your hip position. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this winter? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Leprechaun Lift-off

  • March 16, 2024

  • Want to join us for the annual Testify Leprechaun Lift-off? Of course you do! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

Testify Barbell MAYhem

  • May 11, 2024

  • Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here for more information.

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 2023.10.09.

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 2023.09.18.

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

Compare to 2023.08.21.

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 2023.08.21.

Metro Testify - October 9, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Weightlifting vs Powerlifting vs Strengthlifting - What's the Difference?! (click the title to watch):

Timinator117
I've never heard of strengthlifting before. How common is it? 

By the way, solid, concise and simple explanation. Short and sweet, just as it should be in today's age of impatient learning and instant gratification.

Phil
Pretty belated response here, but thanks for the kind words. Powerlifting is certainly more common than strengthlifting. Strengthlifting is, on one hand, rather new, and on the other hand, not so new in the sense that the press has been around for a lot longer than the bench press. It’s pretty popular in Starting Strength circles, and it’s probably also worth noting that Mark Rippetoe (author and founder of Starting Strength) was also the creator of the CrossFit Total back in the day, which consists of the same three lifts – squat, press, and deadlift – that make up strengthlifting. We’ve been hosting strengthlifting meets as well as weightlifting meets for a while now, and we get quite a lot of traction in the general strength training community.

ARTICLES & VIDEOS

When Your Training Motivation is Low...
Running on empty when it comes to training motivation? We give you 3 tips (plus a bonus tip) to help you stay consistent with your training. Click here to watch.

 

The HIDDEN ERROR in His Press | Two Minute Tactics!
He's ruining the start position of his press, and it's not why (or where) you think. Find out more and improve your own press. Click here to watch.

 

Do ONE Thing to Get Stronger and Improve All Your Lifts!
Can one cue help all of your lifts? Your squat, deadlift, press, bench press, snatch, and clean-and-jerk? Yep, and Phil explains what and how. Click here to read.

 

Blast from the Past: How to Safely Bench Press Alone!
If you need to bench press alone, you need to do it safely, and it's very simple. Phil breaks it down in under 3 minutes. Click here to watch.

 

Blast from the Past: To Stand Up . . . Stay Leaned Over!
Stop raising your chest early in the squat - it's making for a weaker squat. Phil explains and gives two useful cues to help. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this fall? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, 10/21/23, as we are hosting the annual Testify Fall Classic strengthlifting meet.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

Free Intro to Squat Session

  • October 28, 2023

  • Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your free session.

Free Intro to Deadlift Session

  • November 4, 2023

  • Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your free session.

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 2023.08.07.

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

Score = least distance covered in any 30 second interval

Compare to 2023.07.17.

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 2023.06.19.

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 2023.06.19.

Testify Globe - August 7, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video The Deadlift: Use Your Knees, Baby! (click the title to watch):

Buono Legnani's Palette
Is the deadlift a pushing or a pulling exercise?

Phil
It is typically classified as a pulling movement (it requires a tension grip as opposed to a compression grip; i.e., a grip that is good for pulling on something rather than pushing on something). With that said, it is still a very useful cue to think “push the floor“ at the start of the movement. In other words, it is classified as a pulling movement due to the grip, but the “push the floor“ cue applies to the movement of the knees.

ARTICLES & VIDEOS

How to Get a Bigger Squat EFFORTLESSLY | 4 Mindset Shifts
Want to get a bigger, stronger squat? Here are 4 simple mindset shifts that will help. Click here to watch.

 

This is KILLING Your Deadlift: 2 Errors . . . 1 Solution! | EASY and FAST
Are these two errors destroying your deadlift? Find out and fix them in under 2 minutes. Click here to watch.

 

5 WORST Breathing & Bracing Mistakes Lifters Don't Know They Are Making
We help you identify and fix several common mistakes regarding breathing and bracing (i.e., the Valsalva maneuver) when lifting. Click here to read.

 

Blast from the Past: How to Start Lifting: Your First Workout
In this episode of the "How to Start Lifting" series, Phil helps you through your first workout (actually, your first two workouts!) and talks about how to make progress from there. Click here to watch.

 

Blast from the Past: Setting Down the Deadlift
Are you setting down your deadlift inefficiently? Don’t make it more complicated than it needs to be – let’s fix it real fast. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

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 2023.06.05.

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

Record distance for each round.

Compare to 2023.05.15.

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

Compare to 2023.04.17.

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 2023.04.17.

Testify Chronicle - June 5, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video "Go Home, Get Weak, and DIE" | Why Your Doctor is WRONG about Lifting Weights (click the title to watch):

Peter
I'm confused. Various of the lifters seemed to be lifting in a wrong way. I realise that suggests that my 'take' on this must be wrong. I'm not seeing 'bend the knees' lifting?

Phil
Reasonable question Peter, and what you're probably referring to is a very conscious decision to not only bend at the knees (so the knees do indeed bend of course), but also bend the hips, i.e., bend over as one lifts. In the squat, this makes for a stronger movement (as opposed to trying to keep the back angle vertical), and it's also easier to achieve depth. In the deadlift, this makes it possible to make sure that the knees are not an obstacle for the bar's path (when the knees get in the way of the bar, it makes for a very difficult, inefficient, and weak deadlift).

Note, however, that although the back goes through a host of angles - from vertical at the top of the movement to relatively horizontal at the bottom of the movement - we still want a straight back. And indeed, this is exactly how the back gets stronger. The muscles of the back (and the entire trunk) are responsible for keeping the back flat and rigid - like a steel beam - throughout the entire movement. And so one begins at a very manageable weight at which one can maintain the correct positioning and movement, the body adapts to that weight by getting stronger, and then we increase the weight slightly, and the process begins again.

Here's a solid explanation in this video we put out a few weeks back:
The ONE Thing Fitness Magazines WON'T Tell You About the Squat
https://youtu.be/qWb-onZhxvw

I hope this helps!

ARTICLES & VIDEOS

Go Home, Get Weak, and DIE: Why Your Doctor is WRONG about Lifting Weights
You've heard it before: "Why are you doing this?" "You don't need to be lifting those heavy weights." And they're all wrong. So wrong. Click here to watch.

EASY Fix for a Slanted Lifting Platform (Cheap & Fast!)
Got a barbell that rolls due to your slanted lifting platform? A solution might be easier than you think. Click here to watch.

DIY Lifting Platform - Easy and Fast!
We help you quickly and easily build a lifting platform that is durable and protects your equipment and floor. Click here to read.

Blast from the Past: How to Start Lifting | Personal Gear
What personal gear do you need to start lifting weights? In the second video of the "How to Start Lifting" series, we cover the personal equipment that you'll need as well as a few things to avoid (spoiler: don't get Chuck Taylors!). Click here to watch.

Blast from the Past: Tips and Tricks for the New Lifter
We cover a few tips and tricks to help the new lifter. Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP
Update! Parking will be restricted for roughly a week yet due to the curing process (as well as painting lines).

Reminder: We will be closed for training on Saturday, June 17, as we are hosting the annual Testify Strongman Summer Showdown that day.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Strongman Summer Showdown

  • June 17, 2023

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

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 2023.04.03.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.03.13.

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 2023.02.13.

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 2023.02.13.