Week 2018.09.17

Upcoming Events

• 2018 Nebraska State Championships and Open Weightlifting Meet
  • Date: Saturday, 09/29/18
  • Location: Omaha Kroc Center (click here for map)
  • Registration: Click here (registration is online only).
  • Registration Deadline: Registration ends this Saturday (09/22/18), so register soon!
  • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

• 2018 USSF Fall Classic - Omaha
  
  • Date: Saturday, 11/03/18
  • Location: Concordia High School (click here for map)
  • Registration: Click here (registration is online only).
  • Registration Deadline: Early registration ends on 10/13/18, so register soon!
  • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

• 3rd annual Testify Christmas Classic Weightlifting Meet
  
  • Date: Saturday, 12/01/18
  • Location: Concordia High School (click here for map) - practice gym
  • Registration: Click here (registration is online only).
  • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
  • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

View this post on Instagram

Mydge pulls a smooth set set of fahve at 135 el-bees under the watchful eye of @barbaraamueller on Saturday morning. Husband Chris and son Robert also deadlifted on that platform this morning - it’s pretty awesome to watch a family train and get stronger together, and we have a lot of families doing just that. #strongfamilies #testifystrengthandconditioning • • • • #squat #bench #deadlift #press #snatch #cleanandjerk #powerlifting #strengthlifting #weightlifting #startingstrength #startingstrengthgym #lifting #training #trainhard #roguefitness #omaha #nebraska #omahanebraska #omahastrong #nebraskastrong

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 15, 2018 at 7:25am PDT

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 2018.08.06.

Option 3
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2018.07.16.