Week 2018.10.01

/

Congratulations to everyone who competed at this weekend's NE State Championship and Open weightlifting meet - it was a great day at a wonderful venue, and lots of PRs were set! Also, a big thank you goes out to all of you that helped judge, load, run the table, set up, and tear down - we could not do it without you!

Upcoming Events

  • 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: Regular registration ends on 10/13/18, so register soon to save some money and get that shirt!
    • 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

Lots of great moments at yesterday’s Nebraska State Championship and Open weightlifting meet! Joy, Erin, Millie, Evan, and Jonny all set PRs at the meet, and for Erin, Millie, and Evan, this was their first WL meet. Next up - the 3rd annual Testify Christmas Classic WL meet on December 1st! Interested in competing? Head over to our profile for the registration link. #testifystrengthandconditioning #nebraskastateweightliftingchampionship #TestifyChristmasClassic # # # #squat #bench #deadlift #press #snatch #cleanandjerk #powerlifting #strengthlifting #weightlifting #startingstrength #startingstrengthaffiliategym #startingstrengthgym #lifting #training #trainhard #roguefitness #omaha #nebraska #omahanebraska #omahastrong #nebraskastrong

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on

This Week's Conditioning

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2018.08.20.

Option 3
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.

Compare to 2018.07.30.