Week 2017.10.09

Upcoming events:

  • 2017 USSF Fall Classic
    • Date: Saturday, 10/28/17
    • Location:┬áConcordia High School (click here for map) – mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 10/21/17, so register soon!
  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of Chad Smith (“Prowler Sprint Test”) as well as “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2017.08.28.

Option 3
21-15-9 reps for time of:
OHS, 135#/95#
Burpees

Compare to 2016.10.06.