Monday 2016.05.23

  1. Starting on Tuesday (05/24/16), our hours will be extended for the rest of this week, so we will be open for training from 5:45 p.m. to 8:00 p.m. on Tuesday, Wednesday, and Thursday, and from 7:30 a.m. to 10:00 a.m. on Saturday.  Warm-ups will be posted on the board, so when you show up, you can get started with the warm-up and then get right into your training.  For those of you doing the group conditioning workouts (Thursday and Saturday), those start times will be posted on the blog, so check back for those.
  2. If you do not have a training program (i.e., a lifting program that I've shared with you via Google docs), please email me at
  3. Finally, a huge thank you goes out to those of you that helped install the rubber mats at the new location this past Saturday!  Thank you so much - we could not have accomplished so much so quickly without you!

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

For your edification and reading pleasure:
Mid-foot Balance: A "Master Cue"
by CJ Gotcher (from Starting Strength)

Tabata Mash-up 3:
Box Jumps, 30"/24"
Front Squats, 115#/78#

Rest 1 minute between movements.

"Tabata" refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise. You can start this workout at any station - for instance, if we have 15 people, 5 will start on box jumps, 5 will start on push-ups, and 5 will start on front squats.

Accumulate 2:00 on your hands (handstand, handstand walking, L-sit, etc.). While resting, be sure to get some mobility work done.

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