Thursday 2016.05.05

Announcement: Due to events in the gym at CHS, class on Monday, 05/09/16, and Tuesday, 05/10/16, will start at 5:00 p.m. instead of the usual 6:45 p.m.

Abbey pulls 195 on the deadlift #deadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on May 1, 2016 at 5:02pm PDT

For your edification and reading pleasure:
Grippaldi the Great: How to Train the Overhead Press (One of the greatest overhead pressers in history tells us how he trained)
by Marty Gallagher (from Starting Strength)


BBG (off)
Snatch Pull + Power Snatch: 1 + 1
1st: Work to a max for the complex (10 min)
2nd: 90% x (1 + 1) x 2 (5 min)

Click here for a video of the snatch pull as well as a detailed explanation.

"(1 + 1)" means 1 snatch pull followed by 1 power snatch.


Strength/WL
Deadlift
5-5-5


Conditioning
For time:
Row 1000m
25 Push-ups
50 Squats
25 Push-ups

We may start in a staggered fashion due to the number of rowers available. If we have enough people, some people will do their finale work before the conditioning instead of afterward. There is a 12 minute cut-off time - no exceptions, so scale appropriately.

Compare to 2015.12.10.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Thursday 2016.04.28

Steve on the way up #backsquat #startingstrength #welookdown

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 23, 2016 at 9:28am PDT

For your edification and reading pleasure:
You Must Understand the Gravity of Your Situation
by Steve Hill, SSC and Mark Rippetoe (on Starting Strength)


BBG (off)
Snatch Pull + Power Snatch: 1 + 1
1st: Work to a max for the complex (10 min)
2nd: 90% x (1 + 1) x 2 (5 min)

Click here for a video of the snatch pull as well as a detailed explanation.

"(1 + 1)" means 1 snatch pull followed by 1 power snatch.


Strength/WL
Deadlift
5-5-5


Conditioning
For time:
800m run
20 KB Get-ups, 1.5 pd/1 pd
800m run

The get-ups are split up evenly between right hand and left hand, but they may be done in any rep scheme (e.g., 10L-10R, 5L-5R-5L-5R, etc.)

Compare to 2015.04.27.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Thursday 2016.04.21

Who wants to push the sled?! @ebeshakir recovers from a tough session #sledpush #prowlerpush #deathbyprowler

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 17, 2016 at 8:43pm PDT

"Rip and Chase demonstrate a correct press grip and an over-extended press grip." (from Starting Strength)


BBG (off)
Snatch Pull + Power Snatch: 2 + 1
1st: Work to a max for the complex (10 min)
2nd: 90% x (2 + 1) x 2 (5 min)

Click here for a video of the snatch pull as well as a detailed explanation.

"(2 + 1)" means 2 snatch pulls followed by 1 power snatch.


Strength/WL
Deadlift
5-5-5


Conditioning
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Compare to 2015.10.12.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Thursday 2016.04.14

@tmjholm has a great meet with multiple PRs in the 165 class . . . and the road to 500 continues #powerlifting #deadlift #startingstrength #Repost @tmjholm with @repostapp. ・・・ Pulled 207.5 kg/457 lbs for a Deadlift PR, totaling 522.5 kg/1151 lbs for the day. Another good meet in Orchard, Nebraska! #hookgripdeadlift #deadlift @testifystrengthconditioning #powerlifting

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 10, 2016 at 1:59pm PDT

For your edification and reading pleasure:
Incremental Increases
by Mark Rippetoe (on Starting Strength)
(Please excuse some of the language.)


BBG (off)
Snatch Pull + Power Snatch: 2 + 1
1st: Work to a max for the complex (10 min)
2nd: 90% x (2 + 1) x 2 (5 min)

Click here for a video of the snatch pull as well as a detailed explanation.

"(2 + 1)" means 2 snatch pulls followed by 1 power snatch.


Strength/WL
Deadlift
5-5-5


Conditioning
3 rounds AMReAP of:
Push-ups
Double-unders
Pull-ups
Jumping Squats
Med ball Sit-up Throws, 20#/14#

Each station is 35 seconds of work followed by 25 seconds of rest.

Compare to 2015.04.16.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Thursday 2016.04.07

Training hard...ahem.

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 6, 2016 at 8:47pm PDT

"Rip and Chase demonstrate the correction for improper back angle in The Squat" (from Starting Strength).


BBG (off)
Snatch Pull + Power Snatch: 2(1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x 2(1 + 1) x 2 (5 min)

Click here for a video of the snatch pull as well as a detailed explanation.

"2(1 + 1)" means 1 snatch pull and 1 power snatch followed immediately by another snatch pull and another power snatch, i.e., 2 repetitions of "1 snatch pull + 1 power snatch."


Strength/WL
Deadlift
5-5-5


Conditioning
21-18-15-12-9-6-3 reps for time of:
Push-ups (Assisted, regular, clapping, or slapping)
200m run

This goes as follows: 21 push-ups, 200m, 18 push-ups, 200m, 15 push-ups, etc. Choose one type of push-up and stick with it throughout the workout. In order from easiest to hardest, they are assisted, regular, clapping, and slapping.

Compare to 2015.04.04.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Thursday 2016.03.31

Kati locks out some push-ups while Dawn presses #pushups #press #startingstrength #conditioning

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 27, 2016 at 4:49pm PDT

For your edification and reading pleasure:
Strength & Barbells: The Foundations of Fitness
by Michael Wolf, SSC (at Starting Strength)


BBG (off)
Snatch Pull + Power Snatch: 2(1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x 2(1 + 1) x 2 (5 min)

Click here for a video of the snatch pull as well as a detailed explanation.

"2(1 + 1)" means 1 snatch pull and 1 power snatch followed immediately by another snatch pull and another power snatch, i.e., 2 repetitions of "1 snatch pull + 1 power snatch."


Strength/WL
Deadlift
5-5-5


Conditioning
8:00 AMReAP of:
3 KB Swings, 2 pood/1.5 pd
3 Pull-ups
3 Box Jumps, 24"/18"
6 KB Swings, 2 pood/1.5 pd
6 Pull-ups
6 Box Jumps, 24"/18"
9 KB Swings, 2 pood/1.5 pd
9 Pull-ups
9 Box Jumps, 24"/18"
.
.
.

Add 3 reps to each movement as the workout progresses. As you may remember, the 2 pood KB (32 kg) is approximately 72#, and the 1.5 pood KB (24 kg) is approximately 53#. Dumbbell substitutions for these weights are usually 70# and 55#, respectively.

Depending on numbers, we may do this in two separate groups.

Compare to 2015.03.30.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Saturday 2015.12.26

Clean and jerks and deadlifts #12DaysOfChristmas

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 25, 2015 at 7:08am PST

BBG (off)
A) Snatch
15 min to work to a heavy double

B) Strict Pull-ups
3 x N


Strength/WL
A) Deadlift
5-5-5

B) Strict Pull-ups
3 x N


Conditioning
8 min AMRAP of:
5 Burpees
10 Push Presses, 75#/53#
15 Sit-ups


Finale
Mob whatever needs it - get at least 5 min of mobility work.

Saturday 2015.12.19

Announcement: We will be doing "The 12 Days of Christmas" on Monday, 12/21/15, so come on out and join us for a very festive workout! As this workout uses quite a bit of space (and equipment), it will be the only event taking place in the weight room that day (i.e., no lifting or Barbell Group), so please plan accordingly as you map out your training for the coming days.


BBG (off)
Clean & Jerk
15 min to work to a heavy single


Strength/WL
Deadlift
5-5-5


Conditioning
2 rounds AMReAP of:
1:00 Double-unders
1:00 Rest
1:00 Push Press, 75#/53#
1:00 Rest
1:00 Med Ball Wall Throw Sit-ups, 20#/14#
1:00 Rest
1:00 Wall Ball Shots, 20#/14#
1:00 Rest

This workout will be done with a partner. Partner A will start with 1:00 of double-unders, then Partner B will do 1:00 of double-unders, then Partner A will do 1:00 of push press, then Partner B will do 1:00 of push press, etc. For the med ball sit-ups, set up a blue mat so that the edge nearest the wall is 4 feet away from the wall (i.e., even with the squat uprights) and hook your heels around the edge of the mat.

Compare to 2015.06.13.


Finale
50 TTB AFSAP. Between sets, roll out your back using a foam roller or a barbell. Accumulate 2-4 minutes of mobility work.

Saturday 2015.12.12

@goodtobriholm gets back to pressing #press #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 6, 2015 at 3:53pm PST

Father and daughter bonding time! #wallballshots

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 6, 2015 at 3:59pm PST

BBG (off)
Snatch
15 min to work to a heavy single


Strength/WL
Deadlift
5-5-5


Conditioning
"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


Finale
50 TTB AFSAP.  Between sets, roll out your back using a foam roller or a barbell.  Accumulate 2-4 minutes of mobility work.

Saturday 2015.12.05

@tmjholm...training the muscle-up #muscleup #virtuosity

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 28, 2015 at 11:23pm PST

BBG (off)
Clean & Jerk
15 min to work to a heavy single


Strength/WL
Deadlift
5-5-5


Conditioning
Partner "Morrison"
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 20#/14#
Box Jumps, 24"/18"
KB Swings, 1.5 pood/1 pood

Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.


Finale
50 TTB AFSAP - between sets, accumulate at least 2:00/leg of either thigh bar mash or couch stretch.

Saturday 2015.11.28

@tmjholm and the squat. #startingstrength #welookdown #intensityday #texasmethod #questfor500

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 22, 2015 at 5:22pm PST

BBG (off)
A) Power Jerk
3-3-3-3-3

B) OHS + Snatch Balance
4 x (2 + 1)
Add weight each set.


Strength/WL
A) Press
2 x 5, 1 x 5+

B) Deadlift
5-5-5


Conditioning
For time:
21-15-9 reps of Box Jumps, 30"/24"
42-30-18 reps of Double-unders
21-15-9 reps of KB Swings, 2 pood/1.5 pood


Finale
Mob your shoulders for 2:00/leg.

Monday 2015.11.16

Recording one's training is crucial to making progress...and bringing "Starting Strength, 3rd Ed." makes for some fantastic educational reading between sets #keepajournal #trainingnotexercise #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 14, 2015 at 12:54pm PST

BBG (off)
Clean & Jerk
15 min to work to a heavy single


Strength/WL
Deadlift
5-5-5


Conditioning
Long Tabata - Push-ups, Sit-ups, Squats
Complete 24 rounds of intervals of 30 seconds of work followed by 20 seconds of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, and the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 24 intervals.


Finale
Thigh bar mash or couch stretch for at least 2:00/leg.

Monday 2015.11.09

Scott pulls 340 lbs for a deadlift PR on his third attempt. Fantastic meet, Scott! #deadlift #startingstrength #powerlifting

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Nov 8, 2015 at 11:47am PST

BBG (off)
Snatch
15 min to work to a heavy single


Strength/WL
Deadlift
5-5-5


Conditioning
10 minute AMRAP of:
5 Slapping/Clapping Push-ups
7 Box Jumps, 24"/18"
10 Reverse Alternating Lunges
20 Double-unders

Compare to 2014.11.06 or 2014.11.13.


Finale
50 TTB AFSAP (As Few Sets As Possible) - between sets, accumulate at least 2:00/leg of either thigh bar mash or couch stretch.

Saturday 2015.08.08

Today is the Mustang Summer Classic - Concordia's first USAW-sanctioned weightlifting meet!  A number of your fellow Testify athletes are competing, so please come on out and support them!  The first session (women and younger athletes) starts at 11:00 a.m., and the second session (men and older boys) starts around 1:00 p.m.  The competition will be held in the MPR (Multi-Purpose Room - just outside the weight room).

@dawn.cooksey locks out another PR deadlift! #strongwoman #deadlift #PR #powerlifting

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 3, 2015 at 1:38pm PDT

BBG (off)
Power Snatch
15 min to a heavy single


Strength/WL
Deadlift
5-5-5


Conditioning
For time:
15-10-5 reps of OHS, 135#/95#
30-20-10 reps of KB swings, 1.5 pd/1 pd

Rest 2 min, then perform . . .

25 burpees

Record your total time (including the 2 min rest).


Finale
A) Spend 5:00 practicing static handstands.

B) When taking a break between handstands, mob something (your choice) for a total of at least 4:00.

Saturday 2015.08.01

Mike gets some work in squatting and preparing for today's State Games of America Powerlifting Meet (AKA Cornhusker State Games) in Lincoln! We have a whole bunch of Testify athletes competing this weekend, so be sure to wish them your best!

BBG (off)
Hang Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Deadlift
5-5-5


Conditioning
5 rounds for time of:
5 SDHP, 115#/78#
10 Slapping Push-ups
20 Sit-ups

This is an all-out sprint . . . bring it!


Finale
A) Spend 5:00 practicing static handstands.

B) When taking a break between handstands, mob something (your choice) for a total of at least 4:00.

Thursday 2015.07.23

The girls go hard at it with some DB hang power clean and jerks during last Thursday's metcon.

BBG (off)
Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Deadlift
5-5-5


Conditioning
For time:
800m run
30 OHS, 95#/65#
400m run
20 OHS, 95#/65#
200m run
10 OHS, 95#/65#

Scale appropriately. There are a lot of OHS - a good guide to weight selection would be to choose a weight with which you could get at least 20-25 reps when fresh.

Compare to 2014.07.17.


Finale
50 Push-ups AFSAP or 25 HSPU AFSAP. Between sets, mob your shoulders for at least 2:00/arm.

Thursday 2015.07.16

Rowdy going hard at it during "Air Force WOD"

Note:  Be sure to get your strict pull-ups in if you haven't already this week.


BBG (off)
Hang Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Deadlift
5-5-5


Conditioning
10 min AMRAP of:
7 1-arm DB Hang Power Clean & Jerk, Left
7 1-arm DB Hang Power Clean & Jerk, Right
21 Double-unders

The load for the DB is 45#/25#.

Finale
50 Push-ups AFSAP or 25 HSPU AFSAP.  Between sets, accumulate at least 2:00/leg in the spiderman lunge position.

Monday 2015.07.06

Rachelle pulls another great deadlift!

BBG (off)
Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Deadlift
5-5-5


Conditioning
For time:
400m run
Push-ups, 15-12-9-6-3
KB Swings, 30-24-18-12-6
400m run


Finale
Roll your back, quads, or hamstrings for 4:00 (back) or 2:00/leg (quads and hamstrings). Use a ball, Rumby, or a barbell.

Saturday 2015.04.04

Dawn hits up some overhead squats as she
battles "Nancy."  Nancy lost - Dawn won.

Note to everyone, if you did your strict pull-ups on Thursday, way to go! If you didn't, you'll be doing them today during either your power snatching or your deadlifting. If you missed Thursday's post, just scroll down to Thursday to see what we're talking about.


BBG (off)
Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Deadlift
5-5-5


Conditioning
21-18-15-12-9-6-3 reps for time of:
Push-ups (Assisted, regular, clapping, or slapping)
200m run

This goes as follows: 21 push-ups, 200m, 18 push-ups, 200m, 15 push-ups, etc. Choose one type of push-up and stick with it throughout the workout. In order from easiest to hardest, they are assisted, regular, clapping, and slapping.


Finale
Pick an area that needs work and mobilize it for at least 6:00.

Saturday 2015.03.28

Geneva knocks out another solid squat rep.

BBG (off)
1 Power Snatch + 1 Hang Power Snatch (knees)
1st: Heavy single (10 min)
2nd: 85% x 1 x 2 (5 min)

1 rep = 1 Power Snatch + 1 Hang Power Snatch. Do not drop the bar between the power snatch and the hang power snatch.


Strength/WL
Deadlift
5-5-5


Conditioning
4 rounds AMReAP of:
KB/DB Swings, 1.5 pd (55#)/1 pd (35#)
1-arm KB/DB Hang Power Snatch, 55#/35#
Burpees

Each movement is comprised of 45 seconds of work followed by 30 seconds of rest. Thus, for the first round, you'll do the following: KB swings for 45 sec, rest 30 sec, DB snatch for 45 sec, rest 30 sec, burpees for 45 sec, rest for 30 sec. Record reps during your rest period, and your total number of reps is you final score. Use the same weight for the swings and the snatches (be sure to use a DB if you've never done a KB snatch).  For the DB hang power snatch, switch hands every 5 reps.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, low flamingo for 2:00/leg.