Week 2017.05.01

Upcoming events:

  • 2017 Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/06/17
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Registration has closed for this event.

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” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
8 rounds:
30 sec ME sledge hammer strikes
30 sec rest
30 sec ME tire flips
30 sec rest

Alternate right-handed vs. left-handed sledge strikes each round (i.e., one round is entirely right-handed, and the next round is entirely left-handed).

Option 3
10 minute AMRAP of:
5 Burpees
10 Squats
20 Sit-ups

Compare to 2016.05.02.

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

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