Week 2018.03.05

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Upcoming events:

  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place this Saturday (03/10/18)!
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Registration is closed, but come on out and support your fellow lifters!
  • 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: The regular registration rate ends on Saturday, 03/24/18, so register soon to save some dough and get a sweet shirt!
  • 2nd annual Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/05/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: The regular registration rate ends on Saturday, 04/21/18, so register soon to save yourself some moula and get yourself a shirt. Also, our most recent weightlifting meet (i.e., the Leprechaun Lift-off) sold out before the regular registration deadline, so that's even more reason to hurry up and get signed up!
  • Ready to Fish Fry?! Lori keeps us updated on her site - Omaha Fish Fry Fellowship - and you can also order shirts there - click here for the link.

This Week's ConditioningOption 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 25-10 rounds:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2018.01.15.Option 3Partner WOD:Each partner completes 4 rounds for time of:10 Burpees15 Box Jumps, 24″/18″20 OH Reverse Alternating Lunges, 45#/25#Partner A completes round 1, then partner B completes round 1, then partner A completes round 2, then partner B completes round 2, etc.Compare to 2017.03.06.