Week 2019.01.28
/Week 2018.11.19
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As a reminder, with Thanksgiving coming up, here are the hours for Wednesday - Saturday of this week:
Wednesday, 11/21/18: Regular hours
Thursday, 11/22/18: Closed
Friday, 11/23/18: 7:00 a.m. – 10:00 a.m.
Saturday, 11/24/18: Regular hours
- 3rd annual Testify Christmas Classic Weightlifting Meet
- Date: Saturday, 12/01/18
- Location: Concordia High School (click here for map) - practice gym
- Registration: We are completely full for this meet, so registration is closed, but please come on out and support your fellow lifters!
- Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help! Also, not competing but still want to order a shirt? Click here if you’re a member of Testify Strength & Conditioning - the deadline to order is this Wednesday (11/14/18).
- 3rd annual Testify Christmas Party
- Date: Saturday, 12/01/18 (after the meet - roughly 6:30 p.m.)
- Location: Testify Strength & Conditioning
- Theme: Ugly Christmas Sweater, of course!
- Other Information: We'll provide plates, cutlery, napkins, and cups, and there is a sign-up sheet you can fill out by clicking here to bring either a main dish, side dish, or a dessert. Beyond that, it's BYOB, and we'll see you there!
This Week's Conditioning
Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.
Compare to 2018.09.17.
Week 2018.09.17
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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!
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.
Week 2018.07.16
/Upcoming events:
- Cornhusker State Games Powerlifting Meet
- Date: Saturday, 07/21/18
- Location: Lincoln Northeast High School (click here for map)
- Other information: Click here for general information. You will need an AAU membership for this meet, and you must have it at least two days prior to this meet to allow for background checks (click here to get your membership).
This Week's ConditioningOption 1Sled Pyramid – 4, 5, or 6 tiersGo up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m (a down-back on the 40m course). Rest as needed.For example, Bob does the following (4 tiers):Round 1: Empty sledRound 2: 25#Round 3: 50#Round 4: 75#Round 5: 50#Round 6: 25#Round 7: Empty sledOption 25-10 rounds of:30 sec ME tire flips30 sec restCompare to 2018.06.04.Option 3Row 10 x 100mRest 1 min between sprints. Your score is your slowest time.Compare to 2018.05.14.
Week 2018.05.14
/Upcoming events:
- Cornhusker State Games Powerlifting Meet
- Date: Saturday, 07/21/18
- Location: Lincoln Northeast High School (click here for map)
- Registration: Click here for general information as well as the registration link. The price is $35 until 05/31/18, and then it goes up, so register soon!
- Other information: You will need an AAU membership for this meet, and you must have it at least two days prior to this meet to allow for background checks (click here to get your membership).
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 210 rounds:25 yd yoke carryRest 1 minuteCompare to 2018.04.02.Option 3Row 10 x 100mRest 1 min between sprints. Your score is your slowest time.Compare to 2018.04.09.