Week 2020.08.03

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A big welcome goes out to two of our newest members, the mother-daughter duo of Nicki and Jordan! Nicki is wife to Russ (@geezerchronicles) and mom to Grace, and Jordan is daughter to Russ and sister to Grace. There will be a quiz tomorrow. #strongfamily #testifystrengthconditioning #startingstrengthaffiliategym #startingstrength #powerlifting #weightlifting

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on Jul 27, 2020 at 2:57pm PDT

New videos on the Testify YouTube channel:

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 2020.06.22.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2020.06.08.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row

Rest 1 minute after the first row and after each sled push.

Compare to 2020.05.04.