Monday 2017.03.13

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, and those who register by March 18 will receive a Starting Strength Challenge t-shirt, so register soon to 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!

@jonny_hansen hits a snatch PR at 89 kg at yesterday’s Battle of the Bluffs #PR #weightlifting

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

This Week’s Conditioning

Option 1
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

Compare to 2016.03.10.

Option 2
21-15-9 reps for time of:
DB Thrusters, 45#/30# (per DB)
Burpees

8 min cap.

Compare to 2016.03.07.

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
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

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