Week 2019.10.21

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Jonny finishes off a great 6-for-6 performance at yesterday’s Nebraska State Weightlifting Meet with this 121 kg (266.8 lb) clean-and-jerk. Jonny set PRs in the snatch, CJ, and total, and in the process, he qualified for University/U25 Nationals with a 214 kg total. Pretty solid day! #moodlighting #testifystrengthandconditioning #testifystrength #weightlifting #usaweightlifting #startingstrengthaffiliategym #startingstrength #snatchcleanjerk

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 20, 2019 at 12:57pm PDT

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 2019.09.09.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2019.08.26.

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

Compare to 2019.08.12.

Option 4
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Compare to 2019.07.22.