Week 2019.12.09

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John and Zach get some snatching and clean-and-jerking in (photos 1 and 2), Melissa gets to squatting (photo 3), and Evan cranks our some chins (photo 4). #testifystrengthandconditioning #startingstrengthaffiliategym #startingstrength #weightlifting #snatch #cleanandjerk #chinups #squats

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 7, 2019 at 8:11pm PST

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 2019.10.28.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2019.10.14.

Option 3
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2019.09.30.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2019.09.09.