Week 2022.10.03

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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” (on Starting Strength).

Compare to 2022.08.01.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2022.07.11.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2022.06.13.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2022.06.13.

Week 2019.11.18

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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.

Compare to 2019.10.07.

Option 2
Bike/row:
12 min TT
Score = distance

Compare to 2019.09.23.

Option 3
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2019.09.09.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2019.08.19.

Week 2019.09.09

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Reminder: We will be closed this Saturday, 09/14/19, due to the 2019 Omaha USSF Fall Classic, which we are hosting at our gym!

Post-meet Party at Chas’s House! After the meet, please join us at Chas’s house for great company, great food, great beer (Chas brews it, and it’s top notch), and of course, a Husker game. Want to know where Chas lives? Come to the meet! Please sign up here to bring a side as well as let us know how many people will be attending.

This Week’s Conditioning

Option 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” (on Starting Strength).

Compare to 2019.07.29.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2019.07.15.

Option 3
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2019.07.01.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2019.06.10.

Week 2019.06.10

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View this post on Instagram

Friday night at the gym!

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

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).

Compare to 2019.04.29.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds
Score = lowest distance

Compare to 2019.04.15.

Option 3
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2019.04.01.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2019.03.11.

Week 2019.05.20

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Week 2019.02.18

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