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.

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 04/28/14

BBG (off) Skill
Thruster
1st: Heavy double (10 min)
2nd: 85% x 2 x 2


Push Press
2 x 5, 1 x 5+


5 rounds AMReAP of:
40 sec Pull-ups
20 sec Rest
40 sec Double-unders
20 sec Rest
40 sec Jumping Squats
20 sec Rest


Finale: Spend 8 minutes mobbing your shoulders.

Tyler and Ted power clean 207.5# and 220#, respectively.

Saturday 04/19/14

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


Push Press
2 x 5, 1 x 5+


10 min AMRAP of:
5 Pull-ups
10 Push-ups
20 Double-unders

Rest several minutes until . . .

Everybody does this one . . . even the BBG-ers...

Bottom-to-Bottom Tabata Squats
Don't know what this is? Don't worry, we'll explain it!


Finale: Accumulate 2 minutes on your hands.

Koklyaev Misha push presses 200 kg (441 lbs) . . . 3 times . . . which is kind of amazing.

Wednesday 10/27/10

Thruster
1-1-1-1-1


"Brenton"
5 rounds for time of:
100 ft. Bear-Crawl
100 ft. Standing Broad Jump

Do 3 burpees after every 5 broad jumps.

Lori N and Sharon put some weight overhead

10/18/10