Week 2017.11.20

As a reminder, with Thanksgiving coming up, here are the hours for Wednesday – Saturday of this week:
Wednesday, 11/22/17: Regular hours
Thursday, 11/23/17: Closed
Friday, 11/24/17: 7:00 a.m. – 10:00 a.m.
Saturday, 11/25/17: Regular hours

Upcoming events:

  • 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: Registration by 12/02/17 to guarantee your shirt (registration ends on 12/09/17), so register soon!

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
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2017.10.09.

Option 3
21-15-9 reps for time of:
Power Clean, 135#/95#
Slapping/Clapping Push-ups

Compare to 2016.11.14.