Monday 2017.02.27

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 tomorrow (Tuesday, 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!
  • 2017 Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/06/17
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 04/29/17, and those who register by April 22 will receive a Barbell MAYhem t-shirt, so register soon to get that shirt!

Brett hits some PRs in Friday night…Abbey approves. #weightlifting #testifybarbellmayhem

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on

This Week’s Conditioning

Option 1
3 rounds for time of:
6 Standing Broad Jumps
21 KB Swings, 2 pood/1.5 pood
24 Push-ups
(Courtesy of CF Football)

Each broad jump is 6 feet, so this works out to 2 black rubber mats per jump (since the mats are 3′ x 3′). Scale as necessary.

Compare to 2016.02.29.

Option 2
5 rounds for time of:
40 Double-unders
20 Alternating Forward Lunges (10/leg)
10 Push-ups

If you can do at least 25 push-ups unbroken, scale up to slapping push-ups.

Compare to 2016.02.27.

Option 3
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.

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

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