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.

Derek gets in some clean-and-jerking in his last day with us before heading on to bigger and better things in Minnesota (not the least of which is his upcoming wedding!) . . . and Abbey photobombs for good measure. We wish Derek the best and many blessings in his new life in Minnesota! #willbemissed

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Apr 21, 2017 at 7:22pm PDT

This Week’s ConditioningOption 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 28 rounds:30 sec ME sledge hammer strikes30 sec rest30 sec ME tire flips30 sec restAlternate 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 310 minute AMRAP of:5 Burpees10 Squats20 Sit-upsCompare to 2016.05.02.FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.