Week 2018.01.29

Upcoming events:

  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place on Saturday, 03/10/18!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 02/24/18 (and then late registration kicks in), so register soon to save some dough and get a sweet shirt!
  • 2018 Omaha Strengthlifting Challenge
    • Date: Saturday, 04/14/18
    • Location: Concordia High School (click here for map) – mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 02/24/18, so register soon to get the discounted rate!
  • Ready to Fish Fry?! Lori has the shirts ready to order, so click here to check ’em out and place an order!

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

Compare to 2017.12.18.

Option 3
5 rounds for time of:
5 HSPU
10 Pull-ups
15 Alternating Reverse Lunges

Compare to 2017.01.30.