Week 2018.03.12

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A huge - HUGE - thank you goes out to everyone who helped out with this past weekend's Testify Leprechaun Lift-off Weightlifting Meet.  It was our biggest meet yet (we had to close registration!), it was a great day, and we absolutely could not have done it without all of the hard work that you provided.  So, once again, to those of you who loaded weights, refereed, announced, ran the cards, figured out awards, set-up and/or took down, set-up the multiple computer displays, and anything else I'm forgetting . . . thank you so much!Upcoming events:

  • 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 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 25-10 rounds of:30 sec ME tire flips30 sec restCompare to 2018.01.22.Option 3For time:500m row5 x 80m sled push500m rowRest 1 minute after the first row and after each sled push.