Posts tagged row
Week 2018.11.19

As a reminder, with Thanksgiving coming up, here are the hours for Wednesday - Saturday of this week:
Wednesday, 11/21/18: Regular hours
Thursday, 11/22/18: Closed
Friday, 11/23/18: 7:00 a.m. – 10:00 a.m.
Saturday, 11/24/18: Regular hours

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: We are completely full for this meet, so registration is closed, but please come on out and support your fellow lifters!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help! Also, not competing but still want to order a shirt? Click here if you’re a member of Testify Strength & Conditioning - the deadline to order is this Wednesday (11/14/18).

  • 3rd annual Testify Christmas Party
    • Date: Saturday, 12/01/18 (after the meet - roughly 6:30 p.m.)
    • Location: Testify Strength & Conditioning
    • Theme: Ugly Christmas Sweater, of course!
    • Other Information: We'll provide plates, cutlery, napkins, and cups, and there is a sign-up sheet you can fill out by clicking here to bring either a main dish, side dish, or a dessert.  Beyond that, it's BYOB, and we'll see you there!

This Week's Conditioning

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

Compare to 2018.09.17.

Week 2018.11.05

The 2018 USSF Fall Classic is in the books, and it was a great day! Lots of PRs were set, and many congratulations go out to everyone who stepped onto the platform to compete this past Saturday. Also, thank you to those of you who helped out at the meet – setup, teardown, judging, spotting, loading, scoring, announcing – without you, this meet wouldn’t be possible. Finally, thank you to those who came out to support and cheer on the lifters – you all made it a fun day for the lifters on the platform. Join us in the spring for the 2019 Omaha Strengthlifting Challenge!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends this Saturday (11/10/18), and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

This Week's Conditioning

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

Compare to 2018.09.24.

Option 4
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Push sled slow for recovery. Score is slowest row. Compare to 2018.09.03.

Week 2018.09.24

Upcoming Events

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Registration has ended, but come on out to cheer on your fellow lifters!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 10/13/18, so register soon to save some money and get that shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

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Cool fall weather is coming (believe it or not), and with that in mind, we have a bunch of new sweatshirts with our original barbell logo available in the online store. Swipe right to see all the different logo color combinations, and for each logo, you can get the sweatshirt itself in a vast array of different colors. Click the link in our profile or simply head to http://testifysc.com/testify-gear to check it out. #testifyswag #testifygear #testifystrengthgear #testifystrengthandconditioning • • • • #squat #bench #deadlift #press #snatch #cleanandjerk #powerlifting #strengthlifting #weightlifting #startingstrength #startingstrengthgym #lifting #training #trainhard #roguefitness #omaha #nebraska #omahanebraska #omahastrong #nebraskastrong

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This Week's Conditioning

Option 2
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Compare to 2018.08.13.

Week 2018.09.17

Upcoming Events

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends this Saturday (09/22/18), so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/13/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

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 Chad Smith ("Prowler Sprint Test") as well as “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2018.08.06.

Option 3
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2018.07.16.