Week 2019.05.06
/
Compare to 2019.03.25.
Compare to 2019.03.11.
Compare to 2019.02.25.
Compare to 2019.02.04.
Week 2019.03.25
/Week 2018.12.24
/
Events: To see upcoming events, please select the "Events" option in our menu or simply click here.
Reminder: As Christmas and the New Year are coming soon, here are the hours for the holidays (you can also find them under the "About > Hours" option in the menu):
Christmas Week (2018)
Monday, 12/24/18: Closed
Tuesday, 12/25/18: Closed
Wednesday, 12/26/18: Regular hours
New Year's Week (2018-2019)
Monday, 12/31/18: Regular morning hours; closed in the afternoon/evening
Tuesday, 01/01/19: Closed
Wednesday, 01/02/19: Regular hours
This Week's Conditioning
Week 2018.10.29
/
Upcoming Events
Reminder: We will be closed this Saturday, 11/03/18, due to the 2018 USSF Fall Classic.
- 2018 USSF Fall Classic - Omaha
- Date: Saturday, 11/03/18
- Location: Concordia High School (click here for map)
- Registration: Registration has ended, but please come on out and cheer on 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!
- 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 2018.09.17.
Week 2018.09.24
/
Upcoming Events
- 2018 Nebraska State Championships and Open Weightlifting Meet
- Date: Saturday, 09/29/18
- Location: Omaha Kroc Center (click here for map)
- Registration: Registration has ended, but come on out to cheer on your fellow lifters!
- 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: 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!
This Week's Conditioning
Option 2
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute
Compare to 2018.08.13.
Week 2018.08.20
/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 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 09/15/18, 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 ConditioningOption 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 25-10 rounds:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2018.07.09.Option 3Sandbag-over-barsSet yoke at #33 for women or #35 for men.1. 1 minute AMRAP2. 5 rounds of 2 reps every 2 minutes (speed!)3. 1 minute AMRAPWeightsFemale under 40 years140 lbs and under: 75 lbs140.1 lbs – 185 lbs: 100 lbs185.1 lbs and over: 150 lbsFemale 40 years and over140 lbs and under: 50 lbs185 lbs and under: 75 lbs185.1 lbs and over: 100 lbsMale under 40 years185 lbs and under: 150 lbs185.1 lbs – 235 lbs: 200 lbs235.1 lbs and over: 250 lbsMale 40 years and over185 lbs and under: 100 lbs185.1 lbs – 235 lbs: 150 lbs235.1 lbs and over: 200 lbsCompare to 2018.06.18.