Monday 2017.03.13

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Upcoming events:

  • 2017 Starting Strength Challenge
    • Date: Saturday, 04/01/17
    • Location: Concordia High School (click here for map) - weight room and mezzanine
    • Registration: Click here (registration is online only)
    • Registration Deadline: Registration ends on 03/25/17, and those who register by March 18 will receive a Starting Strength Challenge t-shirt, so register soon to guarantee a sweet t-shirt and ensure a spot in Nebraska's first Starting Strength meet!
  • 2017 Testify Barbell MAYhem Weightlifting Meet
    • Date: Saturday, 05/06/17
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 04/29/17, and those who register by April 22 will receive a Barbell MAYhem t-shirt, so register soon to get that shirt!

@jonny_hansen hits a snatch PR at 89 kg at yesterday's Battle of the Bluffs #PR #weightlifting

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This Week’s ConditioningOption 1For time:10 Power Snatches, 95#/63#20 OHS, 95#/63#30 Wall Balls40 Burpees50 OH Reverse Alternating Lunges, 45#/25#60 Sit-upsCompare to 2016.03.10.Option 221-15-9 reps for time of:DB Thrusters, 45#/30# (per DB)Burpees8 min cap.Compare to 2016.03.07.Option 3“Prowler Base+1” (sled)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).FinaleComplete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).

Monday 2017.03.06

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Not to be one-upped by @tedswanson this morning, Tyler also pulls a PR triple #deadlift #startingstrength #startingstrengthgym #PR

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This Week’s ConditioningOption 1Partner WOD:Each partner completes 4 rounds for time of:10 Burpees15 Box Jumps, 24"/18"20 OH Reverse Alternating Lunges, 45#/25#Partner A completes round 1, then partner B completes round 1, then partner A completes round 2, then partner B completes round 2, etc.Compare to 2016.03.05.Option 23 rounds AMReAP of:Pull-upsPistols (alternate legs each rep)Push-upsDB Front Rack Alternating Lunges, 40% BWEach movement is performed for 30 seconds and is followed by 30 seconds of rest. The lunges are stationary (not walking) and are forward lunges (i.e., start by stepping forward, not backward). The sub for pistols is jumping air squats.Compare to 2016.03.03.Option 3“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” by Matt Reynolds and Stef Bradford (on Starting Strength).FinaleComplete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).