Testify Today - May 13, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to (EASILY) Put on Tight & Stiff Knee Sleeves (TWO TIPS) (click the title to watch):

Matt Ronan
Just used the tip of the lifting sleeves inside a Stoic sleeve. Worked perfectly! I was starting to think I might need to size up but this works great. Thanks Phil!

Phil
Excellent – I’m glad it worked well for you!

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting stronger working remotely with one of our Starting Strength Coaches. Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

How to (EASILY) Put on Tight & Stiff Knee Sleeves (TWO TIPS)
What's the easiest way to put on knee sleeves - especially sleeves that are tight and stiff as with brands like SBD, Stoic, and Pioneer? Click here to watch.

 

EASY Way to Open Your Barbell Packaging | How to Unbox Your New Barbell
Stop prying staples open or twisting your barbell packaging. We've opened a lot of barbells, and this method is - by far - the quickest and easiest way to open your new barbell packaging. Click here to read.

 

Blast from the Past: Can't do a Chin-up or Pull-up? Do This!
Why can't I do a chin-up or pull-up, and what's the first step I should take toward the goal of getting my first chin-up or pull-up? Click here to watch.

 

Blast from the Past: Get the Most Out of Your Warm-up
Don't waste your warm-up! Phil explains how NOT to miss out on the valuable opportunity provided by your warm-up. Click here to read.

TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

The annual Testify Barbell MAYhem was a great event this weekend, and we are extremely thankful to everyone involved! Loaders, referees, table officials, those who helped setup and tear down - thank you so much!

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Strongman Summer Showdown

  • June 22, 2024

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest VI

  • July 12, 2024

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2024.03.11.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.02.19.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2024.01.22.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.01.22.

As always, we hope this helps you get stronger and live better!

The Testify Herald - May 6, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) (click the title to watch):

Jonathan Martin
Interesting. I had never thought about the moisture wicking shirt being slick but it makes sense.

Phil
Yep, they're terrible. That said, I think the A7 "bench shirts" and other shirts like that are moisture wicking, but they have a special grip section on the upper back for squat and bench purposes, and that section has a lot of grip, so if you're willing to shell out the cash, there are exceptions to the "cotton only" principle.

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting stronger working remotely with one of our Starting Strength Coaches. Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With)
What pieces of weight lifting equipment would Phil throw away and what would he replace them with? Click here to watch.

 

WORST Deadlift Ever?! How to Set Your Back: Part 5
In part 5 of the "How to Set Your Back for the Deadlift" series, we cover a useful drill to fix a rounded back. Click here to read.

 

Blast from the Past: Correct Setup for Squat & Press: STOP Making This Mistake!
You don't need to walk a mile back from the rack to squat or press. Keep your setup simple and concise. Click here to watch.

 

Blast from the Past: Get Thee to a . . . Gym?!
To get stronger, what is the most important thing? Hint - it's not your technique, programming, nutrition, or equipment. Click here to read.

TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, 05/11/24, as we are hosting the annual Testify Barbell MAYhem meet.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Strongman Summer Showdown

  • June 22, 2024

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest VI

  • July 12, 2024

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2024.03.04.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2024.02.12.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2024.01.15.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2024.01.15.

As always, we hope this helps you get stronger and live better!

The Testify Star - April 29, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Safely Bench Press Alone! (click the title to watch):

dingle22
Would it be safe If I leave clips off of the bench press, so that if I fail I can just slide the weights off each side? I don't have access to a squat rack like that atm

Phil
Good question. It will be safer without the clips than with the clips (and we always bench without clips at Testify as a back-up safety feature) in the sense that, if you're benching without a spotter, you fail a rep, and the bar ends up back on your chest, you can do exactly what you described - tip the bar to one side, the plates slide off, tip the bar to the other side (which it will do anyway once one side is unloaded), the plates slide off again, and you're safe. It's loud and potentially embarrassing (and hopefully nobody is standing where the plates will land), but you're alive, which is key.

However, the most dangerous part of the bench press is when the bar is positioned over your neck or face, i.e., the unrack at the beginning of a set, the rerack at the end of a set, or on a rep where you accidentally push the bar too far back. It's dangerous for two reasons - 1) if a bar ends up on your face or neck, it could do serious damage and actually kill you, and 2) you're in a mechanically disadvantaged position since the bar isn't directly over your shoulders. The absence of clips doesn't help this situation much if at all. It's true that you might still be able to dump the bar, but the loaded bar will have already landed on your face and/or neck, and it's highly likely the damage will already have been done.

For this reason, if you don't have a rack that can be set with safeties when benching, then I'd strongly recommend getting a spotter. Even with safeties, spotters are very handy for unracks and reracks.

Long response, but I hope it was useful.

dingle22
@TestifySC  Yes very helpful, thank you so much!!

Phil
You're very welcome!

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting stronger working remotely with one of our Starting Strength Coaches. Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

1 Minute Tutorial: Learn to SQUAT
Learn to squat in 60 seconds! We cover the basics of the squat in a straightforward manner. Click here to watch.

 

Lifting Gear: What to Wear and What NOT to Wear!
What should you wear when lifting weights? What should you NOT wear? This is the first article in the "Lifting Gear" series. Click here to read.

 

Blast from the Past: The Bench Press: You're Doing This Wrong.
You’re ready to bench - your grip is pronated, you’ve got your focal point, and you're driving with your legs, but you’re forgetting one thing - Phil explains. Click here to watch.

 

Blast from the Past: The Squat: Vertical Will Happen . . . Eventually.
A common problem in the squat is that of trying to make the back angle more vertical right away in the ascent. Let’s fix this. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, 05/11/24, as we are hosting the annual Testify Barbell MAYhem meet.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Strongman Summer Showdown

  • June 22, 2024

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest VI

  • July 12, 2024

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid.” The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2024.02.26.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2024.02.05.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2024.01.08.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2024.01.08.

As always, we hope this helps you get stronger and live better!

The Testify Chronicle - April 22, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Hook Grip: HOW to Use It and WHY it Works (click the title to watch):

Buono Legnani's Palette
What is stronger? The hook grip of the switch grip? Which grip have been used to set world records in the deadlift?

Phil
They are both very strong, but you will typically see more switch grip than hook grip. Switch grip is more comfortable, and if you have smaller hands or chubbier hands, then hook grip might not be possible.

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting stronger working remotely with one of our Starting Strength Coaches. Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

This Bench Press Fix is a Game-Changer
Are you making this mistake on your bench press? Let’s fix it simply and quickly. Click here to watch.

 

The Mistake That is KILLING Your Deadlift! | How to Set Your Back: Part 4
Is your hideously rounded back wreaking havoc on your deadlift? Let’s fix it fast in Part 4 of this series. Click here to read.

 

Blast from the Past: Motivation is for Suckers. Punch the Clock.
Relying on motivation to keep your training on track? Don't. Motivation is a fickle thing. Habit is where it's at. Click here to watch.

 

Blast from the Past: You WILL Get Weaker . . . So Why Bother?
If you're going to just get weaker eventually, anyway, does training even matter? It does indeed - even more so because of that fact. Phil explains. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: The gym will have modified training hours on Friday, 04/26/24, and Saturday, 04/27/24, as we are hosting the Starting Strength Coaches Conference that weekend.

  • Friday hours: 5:00 a.m. - 12:00 p.m. (no afternoon hours)

  • Saturday hours: 7:00 a.m. - 9:00 a.m.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Strongman Summer Showdown

  • June 22, 2024

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest VI

  • July 12, 2024

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2024.02.19.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2024.01.29.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2024.01.01.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2024.01.01.

As always, we hope this helps you get stronger and live better!

The Testify Tribune - April 15, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Deadlift - How to Use Your Lats (click the title to watch):

G Doggy
I like the pool noodle cue. I’m gonna try it. Great tip!

Phil
Thanks, and I’m glad you liked it!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? We have a few openings, so if you’re interested, click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

This Mistake is DESTROYING Your Press | 5 Simple Tips to Fix It FAST
Are you making this mistake when you press? Let’s fix it quickly with these 5 simple tips. Click here to watch.

 

Wrist Wraps: THREE Mistakes Every Lifter Should STOP Making
Are you making these 3 common errors with your wrist wraps? Phil helps you fix them quickly. Click here to read.

 

Blast from the Past: The WORST Lifting Shoe? Why You Should NEVER Lift in Chuck Taylors!
Your lifting shoes should support your training, not hinder it. With this in mind, we take a look at the classic Converse Chuck Taylor and see how it holds up as a lifting shoe candidate. Click here to watch.

 

Blast from the Past: Don't be a Noob: Loading the Bar
Don't be a noob, and don't break your foot! Phil covers why we load plates on the bar the way we do. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: The gym will have modified training hours on Friday, 04/26/24, and Saturday, 04/27/24, as we are hosting the Starting Strength Coaches Conference that weekend.

  • Friday hours: 5:00 a.m. - 12:00 p.m. (no afternoon hours)

  • Saturday hours: 7:00 a.m. - 9:00 a.m.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Barbell MAYhem

  • May 11, 2024

  • Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here for more information.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify IronFest VI

  • July 12, 2024

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2024.02.12.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2024.01.22.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2023.12.25.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2023.12.25.

Testify Today - April 8, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Knees Problem | If You Don't Change This, Your Deadlift Will NEVER Grow (click the title to watch):

TacticalLumberjack
K, so I’ve been lifting around my knees my whole lifting life (5+years) and now I know why I struggle with deadlifts.

Phil
I hope this helps out!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? We have a few openings, so if you’re interested, click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

The Knees Problem | If You Don't Change This, Your Deadlift Will NEVER Grow
There are 2 deadlift mistakes you're making with your knees. Let's fix both of them with one simple concept. Click here to watch.

 

How to Deadlift: Set Your Back the RIGHT Way - Part 3
Having trouble getting your back flat and tight when you deadlift? In Part 3 of this series, Phil walks you through how to solve this problem. Click here to read.

 

Blast from the Past: First Weightlifting or Powerlifting Meet? MOST Important Advice Ever!
What is the most important tip ever for your first weightlifting, powerlifting, or strengthlifting meet? Check it out. Click here to watch.

 

Blast from the Past: The Snatch & Clean: Stay Over the Bar!
Are you incorrectly pulling around your knees when snatching or cleaning? Let’s fix this. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

The annual Testify Strengthlifting Challenge was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, judges, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Barbell MAYhem

  • May 11, 2024

  • Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here for more information.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2024.02.05.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2024.01.15.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2023.12.18.

Option 4
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.

Compare to 2023.12.18.