Week 2019.11.25

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Some announcements . . .

  • With Thanksgiving and “The Move” coming up, here are the hours for this week:

    • Monday - Wednesday (11/25/19 - 11/27/19): Regular hours

    • Thursday (11/28/19): Closed for Thanksgiving

    • Friday - Saturday (11/29/19 - 11/30/19): Closed for moving

  • Please be sure to take all of your lifting gear (shoes, belt, training log, etc.) out of your cubby and home with you by the end of training on Wednesday (11/27/19). You can then bring it to the new location (14505 Grover St. #117, 68144) starting Monday, 12/02/19.

  • Many of you awesome people have told us that you’d love to help do some moving on either Friday and Saturday. If you are one of these people, could you please let us know which day(s) you would like to help by clicking here and filling out the spreadsheet? In this way, we can do our best to stay in communication with those who are helping on those days. Thank you very much!

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 “Prowler Sprint Test” (on JTS) as well as “Death by Prowler” (on Starting Strength).

Compare to 2019.10.14.

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 2019.09.30.

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

Compare to 2019.09.16.

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 2019.08.26.