Monday 2017.02.13

Upcoming events:

  • 2017 Starting Strength Challenge
    • Date: Saturday, 04/01/17
    • Location: Concordia High School (click here for map) – weight room and mezzanine
    • Registration: Click here (registration is online only)
    • Registration Deadline: Registration ends on 03/25/17, but the “early” registration discount ends on 02/28/17, so register soon to save some dough, guarantee a sweet t-shirt, and ensure a spot in Nebraska’s first Starting Strength meet!

Brett hits a PR jerk at 206 lbs #PR #weightlifting #cleanandjerk #splitjerk

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

This Week’s Conditioning

Option 1
10 min AMRAP of:
9 KB Swings, 1.5 pd/1 pd
8 Goblet Squats
7 Pull-ups

Compare to 2016.02.15.

Option 2
4 rounds for time OR 12 min AMRAP (whichever comes first):
10 1-arm DB Hang Power Snatch – Right arm
10 1-arm DB Hang Power Snatch – Left arm
20 Push-ups
40 Squats

Loading for the DB snatches is 25% of your BW.

Compare to 2016.02.11.

Option 3
“Prowler Base+1” (sled)
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” by Matt Reynolds and Stef Bradford (on Starting Strength).

Finale
Spend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.

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