Week 2019.09.16

The 2019 Omaha USSF Fall Classic is in the books, and it was a great day (and even better since it was on our home turf!)! Lots of PRs were set, and many congratulations go out to everyone who stepped onto the platform to compete this past Saturday. Thank you to those of you who helped out at the meet – setup, teardown, judging, spotting, loading, scoring, announcing – without you, this meet wouldn’t be possible. Also, thank you to those who came out to support and cheer on the lifters – you all made it a fun day for the lifters on the platform. Finally, thank you to Chas for hosting all of us at his place afterward for food, fellowship, and a Husker win!

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The Mystery Lifter, AKA Stephanie, pulls 120 kg (264.6 lbs. freedom units) for a PR third attempt at today’s Omaha USSF Fall Classic. #testifystrengthandconditioning #ussffallclassicomaha #startingstrengthaffiliategym #usstrengthlifting

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 14, 2019 at 7:20pm PDT

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 2019.08.05.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2019.07.22.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2019.07.08.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2019.06.17.