Week 2018.10.22

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: Registration ends this Saturday (10/27/18), 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!

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Neal pulls 3 plates for fahve #doyourfahves #testifystrengthandconditioning # # # #squat #bench #deadlift #press #snatch #cleanandjerk #powerlifting #strengthlifting #weightlifting #startingstrength #startingstrengthaffiliategym #startingstrengthgym #lifting #training #trainhard #omaha #nebraska #omahanebraska #omahastrong #nebraskastrong

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 18, 2018 at 10:45am PDT

This Week's Conditioning

Option 1
Sled
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Option 2
8 rounds:
6 tire flips
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2018.09.09.

Option 3
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2018.08.20.