Monday 2016.05.16

Leo shows a solid setup position as well as a good locked-out position in the deadlift #startingstrength #deadlift

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on May 10, 2016 at 9:40pm PDT

BBG (off)
Front Squat
3-3-3-3

The last set should not be a 3 RM - leave some left in the tank.


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
For time:
20 Burpees
1 Bear-crawl
30 Double-unders
1 Bear-crawl
20 Burpees
1 Bear-crawl
30 Double-unders

The bear-crawl is 1 down-back in the MPR (Multi-Purpose Room).

Compare to 2015.05.09.


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

Thursday 2016.05.12

Dawn...rocking the deadlift and the sweet socks #deadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on May 8, 2016 at 8:57pm PDT

For your edification and reading pleasure:
Performance vs Training
by Mark Rippetoe (from Starting Strength)


BBG (off)
Front Squat
3-3-3-3

The last set should not be a 3 RM - leave some left in the tank.


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
Sled push
10 rounds of 50m (25m down, 25m back)
-Start 1 round every 1:30 min
-Add weight at your discretion, but once weight is added, it cannot be removed.


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

Thursday 2016.03.24

Marc pulls 165 for a set of 5 - looking strong! #deadlift #startingstrength #linearprogression

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 20, 2016 at 3:58pm PDT

For your edification and reading pleasure:
5 Ways to 5 x 5
by Andy Baker, SSC (at Starting Strength)


BBG (off)
Front Squat
2-2-1-1-1


Strength/WL
Front Squat
2 x 5, 1 x 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.

Compare to 2015.03.28.


Finale
Weighted Dips
3 x 10

Thursday 2016.03.17

Stephanie gets set to pull #startingstrength #deadlift

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 13, 2016 at 2:07pm PDT

From Starting Strength:
"Starting Strength Coach Beau Bryant takes Dan, a 72 year old new client with no prior strength training experience, through a modified teaching method for The Squat. In this first training session, Beau teaches Dan how to squat and then makes corrections in real-time as he works through his first three work sets."


BBG (off)
Front Squat
2-2-2-2


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
5 rounds for time of:
10 1-arm DB Hang Power Snatches, 25% BW (5L, 5R)
10 Slapping Push-ups
200m run

This has a 15:00 cap, so scale wisely when scaling the push-ups. As a guideline, you should be able to get 10 in a row without much difficulty when fresh. Intensity gets results, so running into the "push-up wall" on round 2 and doing sets of 2-3 at a time for the rest of the workout is going to tank your intensity. Be smart.

Compare to 2015.03.19.


Finale
Weighted Dips
3 x 10

Thursday 2016.03.10

Note: Saturday's conditioning will have strict pull-ups, so be sure to do your weekly pull-ups today if you haven't already done so this week - doing them on Saturday would mean that you chose . . . poorly.

If you have no idea what I'm talking about when I say "your weekly pull-ups," please talk to me immediately. You are missing out on potential awesomeness. This will not do.

@kingmorghan (50.44kg) snatching 83kg/183lb at the 2016 Senior Trials this past weekend in Philadelphia. She's normally a 48kg lifter but she did this meet without cutting/tapering to get in a competition experience before the big meet, the Olympic Trials in May in Utah. This 83kg lift is a PR for her and it's 4kg above her 79kg Pan Am Games Record lift from this past summer in Toronto as a 48.

A video posted by hookgrip (@hookgrip) on Feb 22, 2016 at 8:19pm PST

@kingmorghan (50.44) clean and jerking 101kg/222lb at the 2016 Senior Trials -- over double bodyweight! Have any USA females other than Olympic Champion Tara Nott and Olympian Melanie Roach made a double bodyweight C&J? Right now, Morghan is one of the challengers for spots at the 2016 Rio Olympic Games as she can bump off Mattie Rogers with a 174kg total as a 48 at the 2016 Olympic Trials in May (of course, Mattie can also improve her total at the same meet). It should be a great battle!

A video posted by hookgrip (@hookgrip) on Feb 27, 2016 at 6:18pm PST

For your edification and reading pleasure:
Training Through Leukemia: Michael’s Story
by Michael Bennet (at Starting Strength)


BBG (off)
Front Squat
3-3-2-2

The last set should not be a 2 RM - leave some left in the tank.


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
For time:
10 Power Snatches, 95#/63#
20 OHS, 95#/63#
30 Wall Balls
40 Burpees
50 OH Reverse Alternating Lunges, 45#/25#
60 Sit-ups

We may stagger the start to limit the number of barbells in use (and thus the amount of space they would utilize).

Compare to 2015.03.09.


Finale
Weighted Dips
3 x 10

Thursday 2016.03.03

@bnewell625 - finished with another power clean #powerclean #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Feb 29, 2016 at 5:04am PST

For your edification and reading pleasure:
Balance Training
by Austin Baraki, MD, SSC (on Starting Strength)


BBG (off)
Front Squat
3-3-2-2

The last set should not be a 2 RM - leave some left in the tank.


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
3 rounds AMReAP of:
Pull-ups
Pistols (alternate legs each rep)
Push-ups
DB Front Rack Alternating Lunges, 40% BW

Each movement is performed for 30 seconds and is followed by 30 seconds of rest. The lunges are stationary (not walking) and are forward lunges (i.e., start by stepping forward, not backward). The sub for pistols is jumping air squats.

Compare to 2015.03.05.


Finale
Weighted Dips
3 x 10

Thursday 2016.02.25

Ebe . . . ready for his last set of 5 at 320lbs #doyourfives #gainz #startingstrength #backsquat

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Feb 21, 2016 at 12:41pm PST

Good reads:
The Difference Between Starting Strength and Powerlifting
by Matt Reynolds, SSC & Mark Rippetoe


BBG (off)
Front Squat
3-3-3-3

The last set should not be a 3 RM - leave some left in the tank.


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
Tabata Mash-up 2:
Strict Pull-ups
Rest 1 minute
Box Jumps, 30"/24"
Rest 1 minute
Burpees

"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 pull-ups, 5 will start on box jumps, and 5 will start on burpees.


Finale
Weighted Dips
3 x 10

Thursday 2016.02.18

Everybody going all out during "The 4 Bs" #trainhard

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Feb 14, 2016 at 1:31pm PST

The Front Squat (with Mark Rippetoe from Starting Strength)


BBG (off)
Front Squat
3-3-3-3

The last set should not be a 3 RM - leave some left in the tank.


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20 min cap. You may also choose to do "Half-Angie" - choose the option that will allow you to finish in under 20 minutes. Intensity is one of the goals when doing conditioning, so choose . . . wisely (Indiana Jones, anyone?). For example, "As-Prescribed-Allan" can do 100 pull-ups, but it's probably going to take him 10 minutes and will involve quite a bit of resting. To keep the intensity up, Allan should go with the "Half-Angie" option.


Finale
Weighted Dips
3 x 10

Monday 2015.11.02

Working hard during some conditioning! #relentless

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 31, 2015 at 4:24pm PDT

BBG (off)
Thruster
3-3-2-2-1-1


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
5 rounds for time of:
10 Pull-ups
20 Push-ups
30 Squats

Compare to 2014.11.08.


Finale
1. L-sit, 5 x 30 sec
2. Double-under/triple-under practice, 5 x 30 sec

Monday 2015.10.26

@ibleedhuskrred95 continues his new journey of strength at IronFest I #press #ironfest #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 18, 2015 at 3:27pm PDT

Nice work, David!

BBG (off)
Thruster
2-2-2-2-2


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
9 min AMReAP of:
Pull-ups
Push Press, 115#/83#
Squats

Each station is 40 seconds of work followed by 20 seconds of rest. Your score is your total number of reps. Compare to 2015.10.30.


Finale
1. L-sit, 5 x 30 sec
2. Double-under/triple-under practice, 5 x 30 sec

Saturday 2015.10.17

@tmjholm pulls 430# for a set of 3 #1RMisnowmy3RM #deadlift #startingstrength #powerlifting #questfor500

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 4, 2015 at 8:58am PDT

BBG (off)
Thruster
3-3-3-3-3


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
10 min AMRAP of:
10 Power Cleans, 135#/95#
10 Burpees

Compare to 2015.06.29.


Finale
Accumulate 2:00 on your hands - handstand walking, handstand, dip support, ring dip support, L-sit - your choice.

Thursday 2015.10.08

Announcement!  This Saturday, 10/10/15, we will be holding our first ever IronFest - thusly dubbed "IronFest I." Participants will take three attempts at the back squat, three attempts at the press, and three attempts at the deadlift. The heaviest successful attempts in each lift will be added for your IronFest total. After lifting some big weights, we'll be headed to HyVee for an awesome breakfast and general revelry. We start at 7:30 a.m., so show up for the fun and stick around for the food!

Scott squats 255# for sets across. #strong #backsquat #powerlifting #startingstrength #lowbarbacksquat

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 4, 2015 at 8:26am PDT

BBG (off)
A) Front Squat
3-3-2-2
As with last week, the last set should not be a 2 RM - leave some left in the tank (but it should be heavier than last week's last set).

B) Strict Pull-ups
3 x N


Strength/WL
A) Front Squat
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
5 min AMReAP of:
30 Lunges
30 Sit-ups

2 min rest

7 rounds AMReAP of burpees (each round consists of 30 seconds of work followed by 1 minute of rest)

Compare to 2014.10.11.


Finale
Accumulate 2:00 on your hands - handstand walking, handstand, dip support, ring dip support, L-sit - your choice.

Thursday 2015.10.01

@tedswanson and @dawn.cooksey bust out the work during Thursday's metcon #intensitybegetsresults

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 24, 2015 at 7:38pm PDT

BBG (off)
Front Squat
3-3-2-2

The last set should not be a 2 RM - leave some left in the tank.


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
10 min AMRAP of:
5 1-arm DB Hang Power Snatch - Left
5 1-arm DB Hang Power Snatch - Right
10 Slapping Push-ups
15 Box Jump-overs, 24"/18"

The load for the 1-arm snatches is 50#/30#. For the box jump-overs, jump and land on the top of the box, then land on the other side (full hip and knee extension is not required before landing on the other side) - this constitutes 1 rep. Turn around and repeat.

Finale
Couch stretch for 2:00/leg

Monday 2015.06.29

Announcement: There will be no class this Saturday, July 4, in honor of Independence Day.

#Repost @concordiamscl with @repostapp.
・・・ Mike's daughter, Abby, had a great showing at USAW Youth Nationals today! ・・・
@abbysharp23 hits her second attempt (62kg) in the clean and jerk at USA Weightlifting National Youth Championships. Abby went 43/47/50x in the snatch and 57/62/66x in the clean and jerk. This is Abby's first year in the 16-17 year-old division, and she had a great meet, so we're looking forward to some serious awesomeness next year! #usawnyc #weightlifting #questfor2016nationals

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 28, 2015 at 8:36pm PDT

#Repost @concordiamscl with @repostapp.
・・・
@justin__sivilla hits his second attempt (61kg) in the snatch at USA Weightlifting National Youth Championships. Justin went 57/61/65x in the snatch and 66/70/74x in the clean and jerk. Great first national meet with a lot more to come in the future! #usawnyc #weightlifting #questfor2016nationals

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Jun 27, 2015 at 3:44pm PDT

BBG (off)
Thruster
3-3-2-2-1-1


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
10 min AMRAP of:
10 Power Cleans, 135#/95#
10 Burpees

Compare to 2014.10.20.


Finale
GH Bridge, 3 x 30 seconds
GH Plank, 3 x 30 seconds

Superset GH bridge sets with GH plank sets.

Monday 2015.06.22

Announcement: On Saturday, 06/27, the weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout. As a result, if you plan on BBG-ing that day, please plan your training accordingly.

Putting in the work

BBG (off)
Thruster
2-2-2-1-1-1


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
12 min AMRAP of:
5 Push Press, 155#/93#
5 Strict Pull-up (no bands)

Clean the bar from the floor for each set of push presses.  If strict pull-ups aren't in your arsenal yet, scale that movement by doing supine bar rows.  To do this, after each set of push presses, place your bar on the J-hooks and use that for your rows (for future sets of push press, you can clean from the hang instead of the floor).


Finale
GH Bridge, 3 x 30 seconds
GH Plank, 3 x 30 seconds

Superset GH bridge sets with GH plank sets.

Saturday 2015.06.13

Athletes putting in the work! 

The student becomes the master.

BBG (off)
Thruster
2-2-2-2-2


Strength/WL
Front Squat
2 x 5, 1 x 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.


Finale
GH Plank
3 x 30 sec

Saturday 2015.06.06

Announcement: At Testify Strength & Conditioning, we have always endeavored (and will always endeavor) to be an affordable option for functional, high-intensity, community-oriented, and just plain fun athletic training in the Omaha area. We have also gone from 3 classes/week to 5 classes/week in the past several years without any change in membership price.  The increase in classes has naturally resulted in greater operating costs (staff, facility rental, etc.), and with that in mind, in order to accommodate and provide for your training needs, our member rates will be moving up starting July 1st, so please check the "Pricing" link in the right sidebar (or click here) for the new rates.

Trey and Phil knock out some push-ups mid-metcon.

BBG (off)
Thruster
3-3-3-2-2-2


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
3 rounds for time of:
400m run
25 KB Swings, 2 pd/1.5 pd


Finale
GH Bridge
3 x 30 seconds

The GH bridge is set up similarly to the GH plank, but this time you are facing the ceiling - not the floor (i.e., stomach-up, not stomach-down). Between sets, mob your calves for 2:00/leg.

Saturday 2015.05.30

Tyler puts some hurtin' on a double-plate workset of bench.  Note that Kathy is doing a great job of spotting the movement - while being ready to provide assistance if the bar goes back downward, she doesn't touch the bar, and she stays far enough back to allow Tyler to have a line of sight directly overhead to the ceiling (which is where one fixes one's gaze when benching).

BBG (off)
A) Thruster
3-3-3-3-3

B1) Pistols, 3 x 5 per leg
B2) GH Raises, 3 x 15


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

B) Front Squat
2 x 5, 1 x 5+


Conditioning
Option A
For time:
800m run
50 Push-ups
100 Squats
800m run

Option B
For time:
400m run
25 Push-ups
50 Squats
400m run

12:00 cap


Finale
Bar mash your hamstrings for 2:00/leg and stretch your calves for 2:00/leg.

Monday 2015.02.16

 Post-metcon bliss for these three guys . . . also, if you 

get a chance, ask Mike what his shirt says - it's awesome!

BBG (off)
Front Squat
2-2-2-2
As with the past few weeks, the last set should not be a 2 RM - leave some left in the tank (but it should be heavier than last week's last set).


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
Tabata Mash-up 2:
Strict Pull-ups
Rest 1 minute
Box Jumps, 30"/24"
Rest 1 minute
Burpees

"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 pull-ups, 5 will start on box jumps, and 5 will start on burpees.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).

Saturday 2015.02.07

Lori fights through another KB get-up

BBG (off)
Front Squat
2-2-2-2
As with the past few weeks, the last set should not be a 2 RM - leave some left in the tank (but it should be heavier than last week's last set).


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
AMReAP of:
2 minutes Burpees
2 minutes Squats
2 minutes Double-unders
1 minute Burpees
1 minute Squats
1 minute Double-unders

Inspiration for this WOD comes from Crossfit.com.

Compare to 2014.02.06.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).